Welcome to this guided meditation,
Moving through grief with compassion.
Let's begin by finding a comfortable position.
You may be seated upright with your feet on the floor or lying down somewhere where you feel supported.
Allow your hands to rest gently wherever they feel natural.
And when you're ready,
Softly close your eyes.
Take a slow breath in through your nose and a gentle release out of your mouth.
Again,
Slow breath in and a long exhale out.
Let your breath begin to settle in your body.
Nothing to force,
Nothing to control,
Just breathing.
Now bring your awareness to your body.
Notice the places where you feel contact with the surface beneath you,
The weight of your body being held,
The support beneath your back,
Your feet.
Allow yourself to feel supported here.
Notice the way the surface beneath you holds your body.
For this moment,
You can set everything down.
Bring one hand to your heart,
If that feels comfortable,
And simply notice what is present inside of you right now.
There's nothing you need to change,
Just observe.
Maybe there is sadness.
Maybe there is heaviness.
Maybe there is a longing or even confusion.
Whatever it is,
Let it be here.
Grief does not ask to be fixed.
It has to be held.
Now imagine your breath creating space within your chest.
As you inhale,
Allow the breath to gently expand your heart space.
As you exhale,
Allow the soft to release.
You may imagine the breath moving through the places where grief sits in your body,
Perhaps the chest.
Let the breath move through these places with kindness.
Grief moves in waves,
And just like waves of the ocean,
They rise,
They crest,
And eventually soften.
Allow any emotions that need to move to simply move.
If tears come,
Let them.
If memories arise,
Let them pass through like clouds moving across the sky.
You are safe to feel,
And your body knows how to release what is no longer needs to be held on to.
Now bring to mind the person,
Season,
Or part of your life that you are grieving.
You do not need to force an image.
Simply allow the feeling that is connecting appear.
Notice the love that exists within that memory.
Even within grief,
Love remains.
Take a slow breath in,
And as you exhale,
Imagine offering gratitude to the imprint that this person or experience left in your life.
The lessons,
The ways your life was shaped.
Let that gratitude gently settle into your heart.
Now,
Imagine a soft light within your chest.
A warm,
Steady light.
This light represents your capacity to love,
And that love has not disappeared.
It lives within you.
Allow that light to grow slightly brighter with each breath.
Not erasing the grief,
But holding it,
Transforming it.
Allow it to move.
And now gently remind yourself,
It is safe for me to feel.
It is safe for me to heal.
It is safe for me to continue living.
Take a slow breath in,
And as you exhale,
Imagine the light within you expanding outward.
Making the room in you both embracing a new life.
Because grief and growth can exist together.
Take a few more slow,
Deep breaths in.
Feel the support beneath your body.
Feel the rhythm of your breath.
Feel the steadiness return.
Know that whatever you are moving through,
You don't have to rush it.
Healing unfolds in its own timing.
Bring your awareness back into the room.
Wiggle your fingers,
Move your toes.
Take a deep breath in,
And slowly exhale.
And when it feels right,
Open your eyes.
Carry yourself forward with compassion today.
And remember,
You are allowed to feel,
And you are allowed to live fully again.
