Namaste.
Let's take a slow breath together and arrive in this space,
A gentle landing place.
You don't have to fix anything right now.
You only have to arrive here.
If it feels okay,
Let your body find a more supported position.
Maybe feet on the floor,
Your back against a chair,
Maybe one hand resting somewhere that feels steady.
And if closing your eyes doesn't feel supportive today,
Keep them open.
Let your gaze land on something neutral,
A corner of the room,
A color,
A shape.
Now,
Take an easy inhale and a slow exhale as if you're letting the day soften around the edges.
Again,
Inhale,
And letting it go,
Exhale.
If grief is here,
You don't need to push it away,
And you don't need to let it take over everything either.
We're making a small space where grief can sit beside you.
Silently,
Name what's present with just one word.
Not a story,
Not an explanation,
Just a word.
Maybe sadness,
Heaviness,
Numbness,
Tenderness,
Anger,
Longing,
Love,
Or simply,
Something is here.
Now,
Let's anchor in the present moment gently.
Notice three things you can see.
One,
Two,
And three.
Notice two sensations you can feel in your body.
Maybe warmth or coolness,
The weight of your hands,
The fabric against your skin,
Two sensations.
Notice one sound you can hear,
Near or far.
If it feels supportive,
Place a hand over your heart or your belly,
Or rest your hand on your arm,
Somewhere that feels kind,
And let that touch say,
I'm here,
I'm with you.
Now,
Take one slow breath,
Inhale,
And slowly exhale.
Now,
An optional reflection,
Only take what fits.
Imagine a quiet support behind you.
This could be ancestors,
Elders,
Loved ones,
Chosen family,
Teachers,
Spiritual figures,
Or imagined wise ones.
A steady presence that doesn't rush you.
And if ancestry or lineage feels complicated,
Let this be future facing.
Imagine the you who has made it through this season.
The you who knows how to hold tenderness without losing yourself.
Let that future you stand beside you now.
Offer one simple sentence to your grief,
Just one,
Something honest.
Maybe this hurts because it mattered.
I missed you.
One breath at a time.
Let the sentence land,
No forcing meaning,
Just the truth.
And now slowly coming back to your body,
Feeling the ground beneath you again,
Feeling your breath,
And choose one small kindness after this one ends.
A sip of water,
A stretch,
A cup of tea,
Stepping outside for a minute,
Lighting a candle,
One small thing.
Take one more breath with me.
Inhale,
And exhale.
Om shakti shanti.
May peace become your power,
And may your power be peaceful.
