Finding a comfortable position to either sit or lay down.
Allow your body to settle and feel at ease.
Close your eyes.
Place your left hand to your heart,
Your right hand to your womb.
Begin to feel your natural breath.
Your body softly open and expand as you breathe in.
Gently relax as you breathe out.
Now as you breathe in,
Just gently start to count your breath in.
As we breathe in,
2,
3,
4.
Breathe out,
2,
3,
4,
5,
6.
Now my counting is just a guide.
Your breath may be different counts.
Just count the number your breath in naturally goes to.
And as you exhale,
Try to have that breath a second or two longer than your breath in.
Continue breathing like this a little longer.
And with each exhale,
You feel your body relax more deeply.
Now allow yourself to sense your sadness or your grief,
Your anger or any other emotions that may come up.
Notice where in your body this sensation arises.
Welcome the sensation with a sense of curiosity and with compassion for yourself.
To feel judgments around your emotions,
Gently let them go with the awareness that everything that you feel right now is completely natural.
Allow any and all of your emotions that arise to be felt with love and self compassion.
Know that no matter how you feel,
You are safe,
You are supported,
You are deeply loved.
Now visualize the one that you are grieving.
What would you like to tell them?
In your mind's eye,
Have a conversation with them without any judgment.
Say what you need to say to the baby that you lost.
When you have said all that you need to say right now,
Know that if you need to reconnect again,
You can return to this safe,
Non-judgmental space of communication.
Now for now,
You say goodbye and allow them to fade or step out of your view.
You now allow yourself to experience whatever emotion arises within,
Without judgment,
Without fear.
Visualize drawing that emotion into your heart.
Here you feel the energy of love and compassion.
Return your attention once again to your breathing,
Breathing naturally in and out of your nose.
As you breathe in,
Visualize a beautiful,
Warm,
Loving,
Golden light entering in on your breath in,
Moving down into your heart,
Into your lungs,
Into your womb,
Spreading throughout your body.
And as you exhale,
Visualize your pain,
Sadness flowing out of you with the breath out.
And you might visualize this as a certain color,
Maybe the color gray,
Whatever color it is to you.
Breathe it out into the loving universe surrounding you.
Breathing in a beautiful,
Warming,
Loving,
Golden light flowing down into your heart,
Down into your womb.
And as you exhale,
Breathing out,
Releasing whatever it is you're wishing to let go of right now.
Just continue with your breath here.
At times,
You may be drawn to breathing out of your mouth,
So you can choose to breathe out of nose or mouth.
Notice any emotions that surface without judging them and release whatever you wish to let go of right now.
.
.
.
Gently return your awareness to your body.
Notice where your body connects to the ground you are either sitting or laying on.
Feel your breath still flowing through you.
Make some small movements,
Wriggling your fingers,
Your toes,
And then make some large movements and stretches.
And when you're ready,
Gently open your eyes,
Coming back into your day,
Flowing through your day with a sense of calmness within.
And knowing you can revisit this meditation anytime you need.
.
