Healing Hearts: A Guided Meditation For Grief

Welcome to this Healing Hearts meditation.

It's a guided meditation for grief.

If you've lost anyone in this world,

If you've had somebody that you've had a deep connection with,

My heart is with yours.

That pain is part of living.

And this meditation is to help us navigate those difficult feelings,

To find peace,

To care for ourselves,

And to honor those that we love.

It's about 20 minutes long,

And if you could,

Find a place where you can be quiet and comfortable.

Try to minimize the distractions for yourself,

A space that you can fully focus on this meditation and to find the healing that will be helpful for you in this moment.

As with any meditation,

If your attention is needed elsewhere,

Turn this off and come back at another time when you can be fully present.

If you are in a space where you can take the time to take moments to close your eyes,

If that's more comfortable,

And to be distracted,

Join me now as we go through this meditation.

If it's comfortable for you,

Find a chair that you can relax or you can lay down,

Where You can find your feet either flat on the floor or stretched comfortably out.

Take a moment to settle into your body,

Allowing any tension or stress to simply melt away,

Letting go of that fight to hold on to anything that is within your body.

Begin to notice now that that tension gets no more energy.

If it's comfortable,

Close your eyes and take a few deep breaths.

Center yourself on the breath in this present moment,

Noticing what it is that you are experiencing,

Paying attention to the touch,

To the sounds,

And to what it is that is in this room with you.

As you breathe in,

Breathe in through your nose,

Allowing that air,

Noticing the temperature,

Allowing it to fill your chest and allowing it to fill your diaphragm,

Pausing for just a moment and then letting it out.

Breathing out through your mouth,

Letting go,

Releasing any of that tension,

Any of the stress,

Any of that chemistry within your body that is causing you to feel any way that is not in alignment with who you are.

The stress is with you because of the loss and it's acknowledging that loss and letting it be what it is.

It's noticing that your feelings are valid no matter what they are.

It has nothing to do with the person that you've lost or who you are.

So let's take a moment to acknowledge this loss.

Visualize yourself in a serene,

Natural setting,

Perhaps a peaceful garden or calming beach or an inviting forest,

Wherever it is that you feel most at peace and most connected with nature.

As you connect with the reality of your loss,

Notice that you can walk on this path and that the two exist at the same time.

Allow any emotions to come to the surface and greet them without judgment or trying to understand why they are there.

Observe those emotions with kindness and compassion,

Acknowledging the pain and the sadness that accompanies grief.

Many times when we are going through this grieving process,

Other people will say things that cause us to recoil or feel disconnected.

And sometimes,

As try as they might,

We may feel desperately alone.

Imagine in this space of comfort that you're standing among a circle of supportive individuals who experience similar loss.

Feel their empathy and their understanding for you.

Notice that they are not speaking anything,

But just the look in their eye is enough for you to connect with what they feel.

Notice that this is a safe space to express anything that you feel and notice the support that the others give you in sharing that same feeling,

Accepting you for wherever you're at.

Imagine sharing your story and being met with the most amazing compassion,

Warmth,

And understanding.

Allow that community to blanket you with support and love.

As you are imagining being in this space,

Being supported as you need,

Notice the emotions.

You might picture yourself going off into a quiet room,

Surrounded by gentle,

Loving light.

As you breathe in,

Invite any emotions to arise,

Whether it's sadness,

Anger,

Confusion.

Let yourself feel whatever emotion you are feeling,

Knowing that there needs to be no reason behind it,

No judgment.

But you are feeling that emotion,

And it's okay.

As you exhale,

Release any tension or resistance,

Allowing that emotion to flow.

Notice as you let it go that it feels natural,

And that it's okay,

And that you're okay.

As you are connecting,

Imagine yourself coming back to this supportive group,

Allowing yourself to be ready to listen to the others share their emotional experiences of grief.

As you connect with the stories,

Notice the unity and the solidarity that we all share in this journey of life,

And that death is a natural part of this journey.

Notice that the healing that comes from embracing this very truth of life,

And that we are mourning the loss of what we hoped could be.

Visualize holding hands and offering comforting gestures,

And notice that everyone is in support of one another.

You may see a symbol,

Or you may see something within this.

That is your subconscious mind bringing forward a real symbol of this connection.

Notice that your inner strength is here.

You can imagine yourself being in a serene forest,

Or on the beach,

Whichever path that you chose.

If you chose the forest,

Visualize that you are drawing strength and resilience from nature's wisdom.

Imagine a huge tree that is bound to the ground by a massive root system,

So powerful,

So tall,

And so beautiful.

Notice that the roots extend from the soles of your feet into the ground and present the most amazing stability.

And you notice every root is offering nourishment to the tree,

Making it stronger.

Even those roots that are slightly wounded,

That still offers nourishment to the tree.

Picture yourself engaged in a healing activity,

Or some other creative outlet where others have experienced loss.

Imagine it's painting or writing.

Participating in that activity,

In the presence of others,

And noticing the collective energy brings growth and empowerment.

Visualize sharing your strengths.

Visualize the work that you've created,

And sharing those insights with others.

Allow this to foster a sense of empowerment and encouragement.

Notice that you are okay,

And that it's okay to share what you've experienced.

As you're going through this,

We're honoring the memories.

We're not letting go of the person,

But we're letting go of the pain.

Imagine yourself in a peaceful sanctuary filled with a soft candlelight.

Reflect on those beautiful memories,

And the moments shared with the person that you lost.

As you light a candle,

Symbolize that as the eternal flame of love.

Allowing yourself to say goodbye,

And let go of any attachments or regrets,

But know that that candle burns brightly,

And that love is eternal.

Anything that you may have not had a chance to say to that person,

Tell them now.

They can hear.

Let them know what it is that they already know.

Seek peace,

And know that they hear you.

As we're connecting,

Think about participating in a memorial or a remembrance ceremony in your mind with others who experienced loss.

Imagine feeling that collective love and support as you honor and celebrate the lives of those that have passed.

Imagine sharing the stories and the pictures.

Imagine pulling out the mementos,

The things that make you laugh,

The things that make you cry,

And celebrate the life of the one that you love.

Notice the connection between you and the others in this journey,

But also notice the connection between you and the one that you love.

Notice the honoring that is there.

Notice the strength that is there.

As you go through this journey,

Envision now a serene,

Sacred space where you do feel the presence of your loved one's spirit.

As you breathe deeply,

Imagine a gentle,

Warm light enveloping you,

Representing their love and guidance.

Open your heart and invite their essence,

Their memory,

Their love to be with you in this moment.

Feel their loving strength,

That loving energy as they embrace you,

Filling your heart with warmth and peace.

Visualize engaging in a heartfelt conversation with them,

Expressing your thoughts,

Your emotions,

And any unresolved feelings,

Seeing that there's nothing that you can say to which they will judge you.

And you're greeted with complete understanding and knowing.

Trust that they are listening to you and that they are responding in the way that is helpful to you.

Notice now that this soul,

This energy has gained infinite,

Immense wisdom.

And no matter how life was,

There's a new possibility of amazing connection.

Imagine that the sky is beautiful,

Expansive,

And clear.

As you gaze up at the sky,

Feel a sense of liberation in freedom.

Release any attachment or clinging to the physical presence of your loved one.

Notice that by letting them free,

It is they that are inviting you to soar.

You're releasing their bonds to this plane,

But in doing so,

Allowing them to invite you into this amazing space of connection.

As you walk upon this earth,

Realize that your heart,

Your spirit has been elevated to a space of freedom and that you can manage the day-to-day activities with a newfound sense of connection.

Allow your heart to soar in this space,

In this love,

In this perfection,

Knowing that their love continues to uplift you and inspire you.

Feel a deep sense of connection and unity as though their spirit is dancing alongside yours,

Guiding you on your path,

And healing and helping you grow.

As we go through and imagine this space,

Take as long of the time as you need to enjoy,

To embrace,

To converse,

And to make peace with anything that is left to be done.

As you move through this space,

Remember to be compassionate to yourself,

Taking care of who you are,

Not punishing yourself for this feeling,

But honoring yourself for having loved someone so deeply.

As we bring this meditation to a close,

And I know it's difficult to end something so special,

Notice your strength.

Notice the connection that you felt with your loved one's spirit,

And know that they will always be a part of you,

Supporting you from within.

Take a moment to honor their memory and the profound impact they've had on your life.

Slowly bring your awareness back to the present time.

Taking a few more deep breaths,

Breathing in through your nose and breathing out through your mouth,

And pausing in between.

Allow any feelings that may have come up to release,

And know that you are okay,

That you can manage the next step,

That you can do the next thing.

Anytime that you need to,

Please come back and listen to this meditation again.

As you come out of this place of connection and support,

Start wiggling your fingers,

Start wiggling your toes,

And bring with you this sense of freedom,

This feeling of love,

This sensation of connection that you have,

And to bring it with you on your journey of healing and honoring the spirit of the one that you love.

This meditation is here to support you on this journey.

I hope it has brought you some comfort.