Just in and out,
Allowing your body to start to melt into the space,
Whether you're lying down or seated.
Just allow your body to start to sink heavier and heavier,
Knowing that you don't have anywhere to be for the next hour.
No responsibilities right now,
Just to be here in this space,
Taking care of you.
All right,
Continuing to allow your natural breath to flow.
Slowly,
Allowing your body to settle into this moment,
Closing your eyes gently if it feels comfortable to do so.
Taking a deep breath in through your nose,
Filling your lungs completely,
And then exhaling slowly through your mouth.
Let's take a few more deep breaths together.
Inhale and exhale.
Inhale,
Feeling the rhythm of your breath guiding you into a state of calm.
Now,
Bringing the attention to your body,
Noticing any areas of tension or discomfort.
With each exhale,
Imagine releasing that tension,
Feeling your shoulders drop,
Your jaw relax,
And your heart open just a little more.
You are here in this moment,
Fully present.
Knowing that grief can feel heavy,
Like a cloud that follow us sometimes,
Acknowledging this feeling without judgment,
Knowing that it's a natural part of our human experience.
Picturing your grief as a gentle wave,
Ebbing and flowing.
It's here,
But it doesn't have to overwhelm you.
Allowing yourself to sit with this wave,
Observing it as it rises and falls.
Now,
Imagining a soft,
Warm light surrounding you.
This light is comforting like a gentle embrace.
And as you breathe in,
Visualize this light entering your body,
Filling you with warmth and peace.
And as you exhale,
Let the heaviness of the grief dissolve into the light.
Knowing that each breath in brings love and healing,
And each breath out releases what no longer serves you.
Now,
Taking a moment to think of a cherished memory with your loved one,
Picturing it clearly in your mind.
What were you doing?
How did you feel?
Allowing that memory to fill your heart with warmth,
Letting the love that you shared with them shine brightly,
Knowing that this love can coexist with your grief,
Creating a beautiful tapestry of emotions.
As you continue to breathe,
Visualize your grief and love as two dancing partners.
They move together,
Sometimes close,
Sometimes apart.
Both are essential to your journey.
Embracing the idea that it's okay to feel joy and sadness simultaneously.
And this balance is part of healing.
I'm taking a moment,
Silently,
Repeating,
I honor my grief.
I embrace my memories.
I am open to love and healing.
Feeling these words resonate within you,
Anchoring in this moment.
And throughout the sound bath,
Just going back anytime you need to to your breath.
Your breath is always there as your anchor.
And utilizing any of these affirmations,
I honor my grief.
I embrace my memories.
And I am open to love and healing.
With each inhale,
Imagine drawing in strength and with each exhale,
Let go of any guilt or heaviness.
You are allowed to feel joy.
You are allowed.
Let this realization wash over you like a gentle wave.
And as we begin to close this meditation sound bath,
Taking a moment to express gratitude for this time that you've taken for yourselves.
Slowly wiggling your fingers and your toes and bringing your awareness back to your body.
And when you're feeling ready,
You can gently start to open your eyes.
And coming back into this space.
