Welcome.
Begin by finding a comfortable position,
Sitting or lying down,
Whatever feels good for your body right now.
Let your eyes gently close or soften your gaze.
Take a deep breath in through your nose and exhale slowly through your mouth.
Again,
Inhale deeply,
Feeling your lungs expand,
And exhale,
Letting your body begin to relax.
Let each breath bring you into this moment.
You're safe here.
You're allowed to feel.
You're allowed to rest.
Let the next few breaths come naturally,
No need to control or change them.
Simply observe,
Inhale,
Exhale,
And settle into stillness.
Grief can arrive in many forms.
A quiet ache,
A heavy fog,
A sudden wave.
There's no right way to grieve.
There's no perfect timeline,
And there is nothing wrong with you for feeling any of this.
Take a moment to gently bring your grief into awareness.
You don't have to relive anything.
You don't have to explain it.
Just acknowledge,
Yes,
This is here.
This is what I carry.
Let yourself sit with that truth,
Kindly,
Without judgment.
Breathe into the space where that grief lives in your body.
Is it in your chest,
Your throat,
Your stomach?
Whatever you notice,
Simply observe.
You're not trying to fix anything.
You're just being present.
Now,
Imagine creating a space inside yourself for this grief to be held.
Not pushed away,
But held gently.
Picture your breath as a soft light,
Creating room,
Softening the edges,
Offering warmth.
With each inhale,
You breathe in spaciousness.
With each exhale,
You release resistance.
Inhale spaciousness.
Exhale resistance.
You might say silently,
I allow myself to feel,
Or I give myself permission to grieve.
Let your breath carry those words deep into your body.
I allow myself.
I give myself permission to grieve.
Feel the truth of those words.
You are not broken.
You are human,
And it's okay to be exactly where you are.
Now,
Begin to imagine offering yourself compassion.
You might place a hand over your heart if it feels right,
And silently repeat,
May I be gentle with myself.
May I find moments of peace.
May I heal in my own time.
May I be gentle with myself.
May I find moments of peace.
May I heal in my own time.
If any emotions arise,
Let them.
Sadness,
Anger,
Loneliness,
Yearning,
They are all part of the process.
There's no need to run from them.
Just stay here,
Breathing,
Soothing,
Allowing.
You are being so brave right now.
Sitting with your truth takes courage and strength.
Grief may change you,
But it does not define you.
Within you is still strength,
Still beauty,
Still hope.
Picture a small light inside,
Steady and soft.
It might feel dim,
And that's okay.
It's there.
This light is your resilience.
This light is your capacity to love,
To grow,
To continue.
With every breath,
Imagine that light growing a little bit brighter,
Filling your chest,
Warming your body,
Touching the places that feel tender or broken.
You are not alone.
You are not lost.
You are healing right now.
I want you to spend the next few moments,
The remainder of this guided meditation,
Filling your light.
Every breath,
Your light is getting a little bit brighter,
Breathing,
Returning back to the present moment.
Moment.
Feel the weight of your body resting on the ground.
Feel the air on your skin.
Feel the rhythm of your breath in and out.
There's no rush,
But when you feel ready,
Invite some small movement.
Maybe your fingers,
Your shoulders,
Your neck.
When it feels right,
Slowly open your eyes.
Before you move on with your day,
Take one last deep breath.
Inhale and exhale with a soft sigh.
Carry this softness with you.
And remember,
You can return to this space whenever you need.
You are not alone.
You are healing,
And you are enough.
