Coping With Grief After The Loss Of A Loved One

Hi,

I'm Lori and welcome to this guided meditation to help you cope with and release some of the grief you're struggling with at this time.

The grieving process is a very difficult rollercoaster of mixed emotions.

You may feel disbelief and then you'll struggle for understanding why this happened.

Your anger may bubble up within as you try to deal with the loss and get some of the emotions out of you.

You may reach temporary acceptance and then something triggers,

A memory or a thought and you're thrown right back into the abyss of the darkness and the despair.

This meditation will help you identify,

Process and relieve some of the grief you're experiencing.

It can serve as a tool in your self-care toolbox to help you cope with the day-to-day trials and tribulations as you deal with the grieving process.

So let's start by getting you settled into a quiet,

Sacred space for this healing meditation.

Turn off any phones and quiet any background noise or music.

Make yourself comfortable.

Once you're settled and comfortable,

Close your eyes and just focus on your breathing.

Just breathe.

Pay attention to how the air feels going through your nostrils and down into your lungs.

Just notice and focus on your breath for a minute.

We're now going to start relaxing your body and quiet your mind as best we can.

On the next exhale,

I'd like you to relax your feet and your shins and your calves.

As you exhale,

Release any tension or tightness that you're feeling in your lower limbs.

Now turn your attention to your thighs and your hamstrings.

On the next exhale,

Release and relax your entire lower limbs.

Just breathe naturally,

Paying attention to your breathing as you release and relax.

With every exhale,

Your body is becoming more and more relaxed and heavier and heavier.

Now turn your attention to your back,

Your lower back and your middle back,

The upper back.

As you exhale,

Relax your back.

Release any tension or tightness,

Anything that's painful or straining,

Any knots or stress you're feeling.

Just breathe into it and as you exhale,

Let it go.

Now turn your attention to your torso area.

Take a nice,

Slow,

Deep breath and when you exhale,

Release and relax.

Release any stress or anxiety you're feeling in this area.

We hold a lot of stress in this area,

So take a few moments and breathe deeply,

Releasing as much as you can with every exhale.

Now I want you to try breathing into your heart center,

Allowing it to open.

Visualize as you inhale the oxygen going through your heart center before it fills in your lungs.

This visualization is enough to start relaxing and opening your heart center.

As you inhale,

Breathe in love for yourself.

Breathe in forgiveness for yourself and as you exhale,

Release any feelings that are close to the surface of sorrow and regret,

Any sadness and fear,

Worry or anxiety.

Breathe in forgiveness for others and love for others,

Releasing any negative,

Mournful emotions that you can at this time.

Spend a few moments just breathing into and through your heart center,

Trying to open it and release the stress and tension across your chest.

Next I want you to relax your neck,

Dropping your shoulders as you exhale,

Releasing any tension or tightness you're feeling.

Continue to breathe naturally.

With every exhale,

Feel the stress and tension starting to release.

Visualize the stress and tension as liquid,

Starting to release and unlock from across your shoulders and your neck,

Slowly moving down over your rotator cuff,

Melting down your biceps and triceps,

Past your elbows and forearms,

Your wrists and your hands,

Finally releasing right out your fingertips.

Take another breath in,

Release,

Unlock and let the tension and stress flow over your shoulders,

Down your arms and out your fingertips.

Now take another nice slow deep breath and we're gonna do a body scan.

Is there anywhere that feels tense or tight?

Is there anywhere you'd like to breathe into and release any tension or tightness?

Are there any emotions locked in a spot that you would like to breathe into and release back into the universe?

Start at your toes and work your way up to your head.

If there's any place that you find that we've missed or you want to revisit,

Do that now.

We're gonna do a brief visualization along with some affirmations to help you with your grief.

So imagine you're sitting by the most beautiful tranquil meandering stream.

Take a moment to just look around.

The stream gently bubbles as it flows past.

The sunlight is shining down upon your face and body,

Healing with its warm solar energy.

The sounds of the stream and the gentle breeze mixes with the sounds of the birds singing their morning songs.

You feel at peace here.

It's a beautiful day.

You're so content here because this is your space.

You're safe here.

You feel loved here.

This will always be a sacred place that you can return to in your mind to help you heal,

A place that you can retreat to whenever you need it.

So just breathe in the warmth,

The peace and the contentment that you feel right now.

Just be and breathe.

Now repeat after me.

I give myself permission and time to grieve.

I give myself permission and time to grieve.

I give myself permission and time to grieve.

I release any expectations for a healing timeline.

I release any expectations for a healing timeline.

I release any expectations for a healing timeline.

My grieving process is unique to me.

My grieving process is unique to me.

My grieving process is unique to me.

It is okay to let the emotions flow.

I am safe here.

It is okay to let the emotions flow.

I am safe here.

It is okay to let the emotions flow.

I am safe here.

I cry to release my grief,

Stress and anxiety.

I cry to release my grief,

Stress and anxiety.

I cry to release my grief,

Stress and anxiety.

I let go of the anger and resentment I feel.

I let go of the anger and resentment I feel.

I let go of the anger and resentment.

I free myself of any feelings of abandonment.

I forgive my loved one for leaving me.

I release any regrets I have.

I can put my broken pieces back together,

But in my own time.

I recognize healing is going to take time.

I choose to make healthy coping choices.

I am strong and courageous.

I reduce my obligations to take time for myself.

I maintain my healthy routines to support me through this process.

I reach out and ask for help when I need it.

I embrace the support from family and friends.

I am getting through this one day at a time.

I will feel happiness again.

I am grateful for the precious time I had with my loved one.

I reflect on the past with love.

I cherish the beautiful memories I hold in my heart.

Even though I hurt deeply,

I know my loved one is always with me.

I can mend my broken heart with time.

I learn and grow from every experience.

I seek out opportunities to bring joyfulness back into my life.

It is okay to release the pain.

Releasing the pain does not mean letting go of the memories in my heart.

I let go of any guilt I am feeling.

I love myself.

I forgive myself.

I forgive my loved one.

I am grateful for the many blessings in my life today.

I know this too shall pass.

Healing is going to take time.

I will be kind and gentle to myself through this process.

I will be kind and gentle to myself through this process.

I hope you have found the affirmations helpful for you to release and let go of some of the pain and the hurt you are experiencing.

I hope you will give yourself the permission and time you need to help you through your unique grieving process.

Everyone's process is different.

There's no book on grieving.

There's no judgments with grieving.

I hope that you are surrounded by loving friends and family to support you during this troubling time in your life.

Don't resist the flow of emotions.

Release them as they arise.

Every release of tears or upset is a healing step in your grieving process.

Embrace your healing.

Imagine yourself as a hydro pool and when the big surges of hurt and grief and sorrow emerge,

Don't resist.

Don't try to stop to cry.

Let it flow.

Release it out of you.

You must embrace your own healing,

Whatever that looks like for your own body and mind and spirit.

Please feel free to return to this meditation as often as you need to.

It is here for you to help you heal.

Much love.

Glory.

Peace.

Maybe God.