Saying Hello To Sadness

A gentle meditation for sadness.

Close your eyes and take a slow,

Steady breath in and a soft breath out.

Allow your body to settle just as it is.

No need to change anything,

Only to notice.

Gently bring your awareness inward.

Where do you feel the weight of sadness in your body?

Is it in your chest?

Is it heavy?

Full?

In your throat?

Tight and unspoken?

Or in your belly?

Deep and unsettled?

Whatever you find,

However sadness comes to you today,

Just simply acknowledge it and say hello.

You are not trying to fix it,

You are meeting it with presence.

Now place a hand on this part of your body.

Imagine your hand radiating warmth like sunlight breaking through the clouds.

Allow it to soften the edges of your sadness,

Offering comfort without expectation.

Breathe in deeply,

Feeling the space with kindness.

Breathe out slowly,

Letting go of any resistance.

Stay with this presence,

You can say the following affirmations to yourself if it feels right.

I see you,

I feel you,

I am here with you.

Sadness is a part of me,

But it's not all of me.

I offer myself grace in this moment.

Stay with this presence,

Feeling the way that your body holds both sadness and love.

They can exist together,

Of course they exist together.

When you're ready,

Take one more deep breath,

Allowing anything that you wish to release to ride out on your exhale.

Slowly begin to wiggle your fingers and toes,

Gently bringing a little more movement in to wake up the body,

Taking in the sounds around you.

As you exhale,

Notice the temperature of the room.

When you're ready,

Flutter your eyes open and move forward knowing that you're holding yourself with compassion.