Creating Space For Grief

Grief can show up in many forms, and you are invited to meet yourself exactly where you are. In this gentle meditation, we'll use the breath as an anchor, creating space for whatever feels ready to be acknowledged; without pressure to change or fix anything. Through moments of self-compassion and the simple comfort of offering yourself a hug, you'll be reminded that you don't have to carry it all alone. You are always welcome to participate in whatever way feels supportive for your body, including resting or simply listening. Together, we'll cultivate a sense of softness, safety, and care, one breath at a time.

Music by Music of Wisdom

Transcript

Hello and welcome to this meditation for creating space for grief. My name is Victoria and I'm so happy that you found your way here. Grief can hit us at any time, Whether it's full on like a bullet train or something that slowly washes over in waves. And sometimes the only thing that we can do is be present with it and make space for it to exist and move through us. One of my favorite quotes during a time of grief or sadness is, What you feel will heal and what you resist will persist. So today we are taking time to sit with a moment of grief and give it and ourselves love and compassion. Let's start off grounding into the present moment by taking three slow breaths in through the nose and out the mouth. Take a slow and steady inhale through your nose. And then a gentle exhale out to your mouth. You Do that twice more on your own. Now take some time to tune into your body and notice what feelings and sensations are here. It's okay if you feel tightness or tension Just let whatever is coming up at the moment be here. And if you need to adjust the way you're sitting or laying down Take any tiny little bits of movement to make yourself feel comfortable and make yourself feel held in this space. Now slowly bring your palms together. Take a deep breath in and gently rub your palms together to create some warmth. And once you've created some heat, Gently place your hands somewhere on your body where you feel you may need this extra warmth and compassion. Maybe it's on your heart, Your stomach, Your jaw. Anywhere you're feeling tension right now. Now rub your palms together one more time. Take a deep breath in. And once you've created that warmth again, Wrap your arms around your body, Giving yourself a big hug. Let your chin come down to your chest and gently rock yourself side to side. As you hold yourself here. Notice where in your body the grief is showing up. Be in your throat, In your chest. Once you find the place where it feels the most intense, Let your attention be focused there for a moment. And now imagine the grief like a pile of sand resting on this part of your body. It might feel like a large and heavy pile right now or maybe it's small but you can still feel its weight there. As you breathe in, Imagine yourself breathing in love and compassion into this space. And as you breathe out, Imagine yourself gently blowing away bits of sand off of this pile. Each inhale fills your body with peace. And each exhale brings a sense of ease and lightness. Stay here with your breath for a moment. You can keep your arms wrapped around your body if that feels good or let them rest beside you. Now let's take three deep cleansing breaths again. In through the nose and out through the mouth. Take a gentle inhale And a slow and steady exhale, Sighing it out. Do that two more times at your own pace. Take time to scan your body again and notice if you're feeling any changes. If there are no changes, Know that that's okay. And embrace yourself exactly as you are in this moment. And now inviting a calming breath into the body. We will inhale for a count of four and exhale for a count of seven. Inhale for 4, 3, 2, 1. Exhale 7, 6, 5, 4, 3, 2, 1. Inhale for 4, Exhale 7 Inhale, Four. Exhale, Seven. Last round, Inhale four. And exhale 7 Take one more cleansing breath. Breathe in through your nose. Exhale out your mouth. Take some time to thank yourself for making space and sitting with grief and discomfort. It's not an easy thing to do and I am so proud of you. I hope the rest of your day is filled with love and peace. Until next time.