Here is a meditation for meeting sadness.
And finding a way forward.
Settle into a comfortable position.
Seated.
Or lying down.
Let your hands rest where they feel supported.
If it's comfortable,
Softly close your eyes.
If not,
Soften your gaze.
There is nothing to fix right now.
You'll simply hear breathing.
Let's begin.
Take a slow inhale through the nose for the count of four.
One,
Three,
Now pause for 2.
One.
Too.
And exhale through the mouth.
One.
True.
Three.
So.
.
.
Five,
Six.
Inhale again.
One.
Too.
3.
Oh.
Hold one too.
Exhale.
One.
Two,
Three,
Four,
Five,
Six,
Continue at your own pace.
With each exhale,
Imagine setting down a small weight.
Gently scan your body from crown to toes.
Notice where sadness shows up.
It could be in your throat,
Your chest,
Your belly,
Your shoulders,
Your eyes.
No need to change it,
Just name it quietly.
Tight,
Heavy,
Warm,
Achy.
Whisper inward,
It's okay that I feel this.
Sadness is part of being human.
If words help,
Choose a simple name for what's here.
Loss be changed.
Missing something or someone.
Tired.
Let the name rest like a small card on the table.
Let it be seen.
Not pushed away.
Place one hand on your heart and one on your belly.
Feel the rise and fall beneath your palms.
Breathing through the nose for four,
And out through the nose for six.
Let your hands be a signal of care.
I'm here with you.
If it feels supportive,
Add a phrase on the exhale.
May I be gentle with myself.
Imagine a place that feels safe or soothing.
A sunlit room.
White Forest Park.
My favourite chair by a window.
See a few details,
Light,
Texture,
Sound.
Picture a seat in this place.
As you sit,
Sadness can sit nearby.
Not inside your chest.
But at a respectful distance.
You don't have to merge with it to acknowledge it.
In your mind,
Speak to sadness with curiosity.
What do you want me to know?
Wait for a word,
An image,
A sensation.
Maybe it says I miss whatever it is you miss.
I'm overwhelmed and whatever you're overwhelmed about.
Or it could be,
I need rest.
Thank it.
I hear you.
Thank you for trying to protect me.
You don't have to solve anything,
Just listen.
Return to your breath.
Gently breathe in for four.
And out for six.
Imagine the exhale clearing a small window inside you.
Quietly repeat.
Inhale.
I make space.
Exhale,
I soften.
Open your inner attention to your senses.
You could name three things that you can see.
You can name two things you can feel,
Like clothing on your skin or feet on the floor.
Name one sound you can hear.
Let these simple facts remind you I am here now.
I can stand in this moment.
Ask gently what is one small step I can take after this.
Make it tiny and doable.
Drink a glass of water.
Open a window.
Text a friend.
Step outside for two minutes.
Write one sentence in a journal.
See yourself doing it.
Let the image be clear and ordinary.
Return a hand to your heart.
Offer yourself a phrase that fits.
May I make this with kindness.
I can go slowly.
I'm allowed to feel and to heal.
Take a fuller inhale and longer exhale.
When you're ready.
Gently open your eyes or lift your gaze.
Bring the softness of this moment into your next small step.
If waves return later.
Try one of today's tools.
Anchoring breath.
4 in,
Six out,
One to three minutes.
Three,
Two,
One,
Grounding anywhere.
Eyes open.
Tiny next step,
Choose the smallest helpful action.
If sadness feels heavy for many days or you're struggling to function,
Consider reaching out to a trusted friend.
You don't have to carry this alone.
