Welcome,
You've arrived.
And that,
In itself,
Is a beautiful act of self-compassion.
Let's begin by gently settling in,
Finding a comfortable position,
Either sitting or lying down,
Letting your hands rest naturally wherever they land,
And when you're ready,
Softly close your eyes,
Allowing your body to begin to unwind.
Bring your attention to your breath,
No need to change it here,
Just notice it,
The way the air flows in through your nose,
Out through your mouth,
Feeling the rhythm,
The inhale and the exhale,
Allowing each breath to be a reminder that you are here now.
Let your awareness drop down into your body,
Notice your feet,
Your legs,
Feel the support beneath you,
Let your body feel heavy,
Held by the earth,
You are safe here,
There's nothing to do right now but just be.
Let's do a slow body scan,
Bring your attention to the top of your head,
Notice any sensations there,
Slowly moving your awareness down to your forehead,
Allowing your brows to relax,
Notice if there's any tension being held in and around your ears,
Allowing them to relax,
And your jaw,
Let your shoulders fall away from your ears,
To feel heavy,
Let your arms feel heavy,
Bringing your attention into your chest,
As it rises and falls,
No need to let anything be held in here,
Let it be soft,
Bringing awareness to your hips,
Into your legs,
Down through your knees,
Allowing your calves to relax,
Bringing your attention down to your ankles,
And into your feet,
Feel gravity holding you,
Gently,
Allow yourself to breathe deeper now,
Slower,
Imagine roots growing from your body into the earth,
Deep ancient roots,
You are supported,
You are connected,
Continue inhaling slowly through your nose,
Exhaling through your mouth with a nice sigh,
Letting go just a little bit more,
Bringing your breath back,
To slow,
Steady inhales through the nose,
And exhale through the nose,
Now with this foundation,
Stillness,
And safety,
We begin to gently invite the presence of grief,
Knowing there is no right way to grieve,
There is only your way,
And however it shows up today,
It's welcome,
Let yourself become curious,
Can you feel where the grief lies in your body right now,
Take a slow breath in,
And gently scan your body again,
Where is it resting,
Maybe it's in your chest,
Like a tightness,
Is it in your throat,
Like a lump waiting to be spoken,
Maybe it's in your stomach,
Or behind your eyes,
Just notice,
Without judgment,
Breathe into that space,
It's okay to feel this,
I can hold this part of me,
Repeating that to yourself,
It's okay to feel this,
I can hold this part of me,
Gently asking,
What is this grief trying to tell me,
Is it sadness,
Is it longing,
Is there anger hiding underneath it all,
Love,
Listening without needing to fix it,
Just let it rise,
Grief is not something we get over,
It's something we learn to carry,
A sacred reminder that we've loved so deeply,
We've loved honestly,
We've loved genuinely,
Let that emotion rise,
Feeling it in its fullness,
Let your breath guide it through your body,
Inhale,
Exhale,
In through the nose,
Out through the mouth,
And allow it to move up and out,
Like a wave that builds and releases,
Like a breeze moving through an open window,
You don't need to hold on,
And you don't need to resist,
Let yourself cry if tears come,
And let yourself feel nothing at all if that's what's true,
Whatever is here,
It belongs,
And you are not alone,
Continue to breathe,
Letting the energy of grief flow through you like water,
It's not stuck,
And it's not stagnant,
It's flowing,
Now imagine that space in your body where the grief lives,
See it gently opening up like a flower in the sun,
Unfolding,
Allowing that energy to move,
To lift,
Moving up through your chest,
Your throat,
And out with your breath,
You don't need to control it,
Just let it flow,
Each breath clears just a little more space,
Each breath softening the edges,
Feeling how this grief moves through you,
Not as punishment,
But as proof that you are deeply alive,
That you are not broken,
You are becoming,
Let this energy shift,
Let it swirl,
Let it release,
Let it dissolve,
Let it flow,
Feel it as it moves through you,
Asking yourself,
What would it feel like to be gentle with myself right now,
Let that be your guide,
Breathing in softness,
Breathing out anything that's stagnant,
Now slowly begin to return to your breath,
Feel a gentle rise in your chest,
And fall of your chest,
Feel the air entering,
And leaving your body,
Starting to bring awareness back to the earth beneath you,
To the shape of your body,
The weight of your hands,
And your feet,
Bringing soft movement to your fingers,
And your toes,
Taking a deep breath in through your nose,
Holding for just a moment,
And exhaling it all out through your mouth,
Again,
Inhale through the nose,
Hold,
And exhale through the mouth,
Feel yourself grounded,
Present,
Connected,
You are still here,
You are still safe,
And you are whole,
Grief and all,
Place your hands over your heart,
And take a deep breath in through your nose,
Giving yourself a moment of gratitude,
For showing up,
For feeling,
For being,
Gently open your eyes,
For a moment before you move,
This space is yours,
And you can return to it anytime,
Thank you for meditating with me today,
Thank you for allowing me to guide you through this journey,
I hope you have a wonderful rest of your day,
Much love,
And gratitude.
