To begin this meditation,
I'd like you to lie down comfortably.
Close your eyes.
And we'll begin with the breath.
Breathing in,
Feeling your belly rise.
And breathing out,
Just letting it fall.
Breathing deeply,
Exhaling completely.
Just allowing your whole body to melt.
Breathing in for three,
Two,
One.
Breathing out,
Three,
Two,
One.
Breathing in,
Three,
Two,
One.
Breathing out,
Three,
Two,
One.
I want you just to recognize any negative emotions that might be associated with your grief.
Labeling those emotions by name.
Maybe it's sadness.
Worry,
Disappointment,
Blame or guilt.
Just labeling these emotions by name and allowing them to be there.
And then observing where are these emotions showing up in your body as we scan down your body beginning at your head.
Knowing the muscles in your face to relax.
Noticing if you're holding any tension in your face,
Forehead,
Your cheeks,
Your jaw.
Coming down into your neck and your shoulders.
Knowing if you're holding a weight on your shoulders.
There's a heaviness in your chest.
Noticing your attention down your arms,
Down your back.
Noticing any pain or tension in your back.
And then coming down into your belly,
Noticing any fear or any worry,
Anxiety in your belly.
And then just moving down your legs,
Observing any tightness or tension,
Scanning all the way down to your feet.
And then just accepting,
Accepting that these negative emotions are showing up in your body.
Accepting that the negative emotions are there.
And just beginning to feel a little bit separate from them.
Noticing that we are not our emotions.
And that they're always changing,
Like the waves in the ocean flowing from one to another.
Moving and flowing,
Never permanent.
And then just releasing the emotions,
Letting those negative emotions pass by,
Like the clouds passing in the sky.
Breathing them all out with a big long sigh.
Releasing the sadness,
The worry,
The fear.
Just let it go.
Noticing how much softer,
How much more relaxed your body feels as you just release these emotions.
Breathing them all out.
And then coming to a place where you can support yourself.
Giving yourself gratitude for taking this time for yourself.
Breathing in any positive emotions.
Breathing in love.
Love for yourself.
And love for your loved one.
Feeling their love just melt over you.
Allowing you to feel blessed and calm.
And letting a little seed of hope be planted in your heart.
Hope for things to improve.
Hope for things to get easier.
Letting that seed of hope to just travel throughout your body.
Spreading up through your head and your neck.
Down through your arms,
Your torso,
And your legs.
Being relaxed,
Renewed.
And if you find yourself feeling stressed or sad throughout the day,
Just come back to this breath.
Come back to that little seed of hope in your heart.
And allow the gratitude to just wash over you.
Beginning to wiggle your fingers and your toes.
Coming back into the room with a renewed sense of energy and balance.
Namaste.
