Begin in a comfortable,
Quiet space.
Take a moment to arrive here.
Allow your body to rest,
Whether you're seated,
Lying down,
Or simply still.
Gently close your eyes if that feels okay.
Begin to bring your attention inward to the rhythm of your breath.
Notice how the air feels as it moves in and out.
Let each breath be a quiet invitation to slow down,
To be here just as you are.
With each breath,
Allow your body to soften a little more.
Release any effort you're holding in your shoulders,
Your jaw,
Your hands.
There's no need to fix anything,
No need to push anything away.
Just notice,
Just be.
If you're feeling sadness,
You don't need to explain it to yourself.
You don't need to make it go away.
You are allowed to feel what you feel,
And you're safe to feel it here.
Now gently bring your awareness to the shape of sadness in your body.
Where is it living?
Is it heavy like a stone?
Tight like a knot?
Soft like a fog?
Without trying to change it,
See if you can sit beside it like a kind friend would.
No judgment,
Just presence.
You may place a hand on your belly or your heart,
A gesture of care.
Breathe here with whatever is present.
If tears come,
Let them.
If they don't,
That's okay too.
You're allowed to just be.
Sadness isn't something we have to escape.
It's something we can sit beside,
Like an old story that wants to be heard.
And underneath sadness,
There is always love.
The love for what mattered.
The love for what was lost or changed or dreamed.
Let yourself feel that love,
Even if it aches.
Let it remind you,
You are human.
You care deeply,
And you're not alone.
Now gently bring your attention back to the breath,
The in and the out.
Back to your body,
Supported by the ground beneath you.
Notice what's shifted,
If anything.
Not because you needed to change,
But because you gave yourself space to feel.
Take a deep,
Full breath in,
And slowly let it go.
When you're ready,
Wiggle your fingers and toes.
Gently open your eyes.
Bring yourself back to the room.
And take with you this quiet truth.
You are allowed to feel everything,
And still be whole.
With love,
Light,
And peace.
Sat Nam.
