Lie comfortably on the floor with your palms facing the ceiling.
Or sit up with your spine in an easy and elongated position.
And relax.
Uncross your legs and arms.
If you are lying down,
Let your legs fall gently to the sides.
Allow your muscles to feel soft.
Breathe in and out easily and completely without a pause between inhalation and exhalation.
And relax.
Feel your body releasing tension and allowing it to fall into and through the floor.
Mentally scan your body for any spots of tension or muscle holding.
And ask your mind.
To ask your body.
To release them.
Grief comes in stages.
In layers.
It is the natural outcome of feeling deeply attached and connected.
Nature means for us to feel good when we are connected and for loss to hurt.
This is what ensures the survival of the species,
That parents and children of all species stay connected long enough to mature into adulthood and become independent.
Life is full of loss as well as gain.
Of pulling apart as well as coming together.
This is natural.
Sometimes you may feel a sadness for something you have lost,
A yearning for something that never got a chance to be.
Breathe deeply as those feelings arise within you connected to either one.
Feel them as they move through your body.
Witness as they move across your mind's eye.
Breathe out some of that yearning on an exhalation.
Breathe in relaxation and goodness.
Sometimes loss can leave us feeling numb inside.
Visit your inner being,
Perhaps the child or adolescent who lives inside of you and has something to say or the part of you that is holding pain,
Your pain body.
Allow that part of you to speak as the adult in you calmly listens.
Allow that part of you to cry.
As the adult in you calmly experiences and holds your sadness and pain.
Simply lean into that space inside of you as far as you are comfortable going.
Accepting your feelings of sadness,
Yearning,
And loss as natural Breathe out and release all of the emotions and thoughts that are weighing on your heart.
Knowing that grief is a process.
That you will feel it and let it go.
And feel it and let it go.
As it releases over time.
Breathe in and out easily and completely without a pause between inhalation and exhalation and relax.
Feel as emotion wells up in your heart.
Allow the tears that well up in you.
To release.
Allow the feelings that you're experiencing just to be.
Give them space.
Give them space.
Allow them just to be.
Hold them.
Witness them.
Exhale out the heaviness in your heart and inhale a quiet sense of calm.
Breathe out all of the muscle holding on a long exhaling breath and breathe in ease,
Confidence and relaxation.
Simply let your feelings happen without blocking them.
My emotions have a beginning,
A middle,
And an end.
They come.
And they go.
They are not all of me and I am not all of them.
I feel as my emotions arise within me,
Within my heart,
Within my mind,
Within my body.
My feelings are like a flower,
They have a life cycle.
I will visualize them beginning as a small bud.
I watch and sense as my feelings grow bigger,
Larger,
Richer,
More full as they flower.
My yearning and sadness can take me over for a moment.
But then I witness as its petals begin to fall away.
Gradually to the ground.
I have feelings,
But I do not become my feelings.
I have thoughts,
But I do not become my thoughts.
I witness.
I breathe in and out easily and completely,
Breathing in ease and emotional comfort and out emotional numbness and pain.
I witness as the ice around my heart begins to melt.
I have allowed myself to feel the emotions that I may have been blocking or pushing away.
And in feeling them.
Their intensity is dissipated,
And I have brought those parts back into me.
Where they belong.
I feel whole again.
I'm more in charge of myself.
More integrated.
Less fragmented.
I feel a wave of serenity move from the center of my being out towards the walls of the room.
I feel whole and alive.
I let my grief spend itself and I witness.
I allow my feelings to happen and I give them space.
I have feelings,
But I am much more than just my feelings.
I have an inner being that is whole and alive and I rest there in quiet and serenity drawing strength from within.
I carry this strength and confidence into my day with me,
Into my life,
Into my relationships.
Slowly,
As you feel ready.
Begin to move your fingers and toes.
Take a deep breath as your senses return to the room.
Gradually become aware of your surroundings.
And return your attention to the room.
Whenever you feel ready.
Allow yourself.
To open your eyes into a new moment.
