Hello and welcome.
My name is Vida Miramontes-Locke and I'm honored to guide you through this meditation today.
This practice is an invitation to sit gently with grief,
However it is showing up for you.
Grief has many shapes.
It can feel heavy,
Tender,
Or even quiet.
There is no right or wrong way to grieve and you don't need to change or fix anything in yourself here.
You're invited to simply be with what is present,
Moment by moment,
With compassion and with care.
Please know you can pause or stop at any time and you are always free to adjust this practice to support your own needs.
Let's begin.
Welcome.
If it feels comfortable,
You might allow your body to settle into a position of rest or if you'd like to remain seated,
That's okay as well.
You can close your eyes or simply lower your gaze,
Whatever feels most supportive for you right now.
Take a slow breath in at your own pace and when you're ready,
Let the breath go.
Take a slow breath in at your own pace and when you're ready,
Let the breath go.
There's no need to force or control anything,
Just noticing the rhythm of your body breathing.
As you continue to breathe,
I will share a few thoughts on grief.
Grief can be many things.
It may feel heavy,
Sharp,
Dull or even quiet.
It can change from moment to moment.
Whatever you notice today,
Right now,
Is valid.
Let's see if you can allow your experience to be exactly as it is without judgment.
As you continue to breathe,
If it feels okay,
Gently bring your attention toward the area around your heart.
Notice any sensations that are present.
Warmth,
Tightness,
Spaciousness,
Or maybe very little at all.
Whatever arises,
Whatever you notice is welcome.
You don't need to fix or change anything.
With each breath in,
You might imagine offering yourself kindness or gentleness and with each breath out,
You can allow any tension to soften,
If it feels right for you.
Inhaling kindness,
Exhaling ease.
Grief often moves like waves,
Sometimes strong and overwhelming,
Sometimes quieter and more distant.
You need not attempt to control the waves.
You can simply notice them moment by moment and allow yourself to rest in the awareness that they will shift.
You don't need to control the waves.
You can simply notice them moment by moment and allow yourself to rest in the awareness that they will shift.
If it feels supportive,
You can silently offer yourself words such as,
It's okay to feel what I feel.
I am allowed to be exactly where I am.
Take a few more deep breaths here,
Staying connected to your body and the ground beneath you.
When you're ready,
Gently deepen your breath.
Perhaps wiggle your fingers and toes,
Inviting a little movement back into your body.
As you return,
Carry with you the reminder that your grief and your love are both honored here and you are not alone in navigating them.
As we come to the end of this meditation,
Take a moment to honor yourself for showing up and giving space to your grief.
This is tender work and it takes courage.
Grief is not something we move past.
It's something we learn to carry with us,
Wave by wave,
Breath by breath,
And alongside the ache of loss,
Love is always present.
If you'd like,
You can place a hand on your heart as a reminder of that love and of your own resilience.
Thank you for allowing me to guide you today.
May you carry compassion and gentleness with you as you continue on your path.
