Welcome back.
Take a moment to arrive.
This is your space to pause,
To breathe,
And to be exactly as you are.
In the next few minutes,
Nothing is required of you.
There is nothing you need to fix,
Nothing you need to force.
There is just this moment.
Find a comfortable position.
You may sit upright with your feet on the floor or lie down and allow your body to rest.
Let your hands rest gently wherever they feel most comfortable.
If it feels safe,
Allow your eyes to softly close.
Take a slow breath in through your nose and release it gently through your mouth.
Again,
Inhaling slowly and exhaling softly.
Let the breath be natural.
There is no right way to breathe here.
It just is.
Grief can bring many emotions.
Sadness,
Longing,
Anger,
Confusion,
Numbness.
Sometimes all at once,
Sometimes none at all.
Whatever you are feeling right now is welcome here.
There is no need to push anything away.
There is no need to create feelings that are not present.
Just notice what is here.
Take another slow breath,
Allowing your body to soften just a little more with the exhale.
Bring your attention to the places where your body meets support.
Your feet touching the floor,
Your back against the chair,
Your body resting on the surface beneath you.
Let the ground hold you for a moment.
You do not have to carry everything right now.
You are allowed to be supported.
If you notice tension in your shoulders,
Your jaw,
Or your chest,
Gently invite those places to soften.
Not forcing,
Just allowing.
Now bring your awareness to your heart space,
The center of your chest.
Grief often lives here.
It may feel heavy,
Tight,
Or tender.
Imagine creating a little more space around that feeling,
Not pushing it away,
Simply giving it room to exist.
Place one hand over your heart if that feels comforting.
Feel the warmth of your hand.
Feel the steady rhythm of your breath.
Silently say to yourself,
This pain is part of love.
Grief exists because something meaningful existed.
A person,
A relationship,
A chapter of life,
A dream.
Allow yourself to remember that love.
Not forcing a specific memory,
Just sensing the connection that was there.
Love leaves an imprint.
Even when someone is gone,
The love does not disappear.
It becomes a part of you.
Now take a gentle breath and feel that love is warm in your chest.
Grief moves in waves.
Sometimes the waves are strong,
Sometimes they are quiet.
Imagine yourself sitting safely on the shore,
Watching the waves come and go.
You do not need to stop them.
You only need to let them move through.
When a wave of emotion comes,
Breathe.
Allow it.
Remember that waves rise and waves fall.
Now imagine speaking to yourself with the same loving kindness you would offer a dear friend.
A friend who is hurting.
Silently repeat these words.
I am allowed to grieve.
This pain deserves compassion.
I am doing the best I can.
Let these words land gently.
There is no timeline for grief.
No correct pace.
Only your pace.
Even in grief,
There can be moments of quiet support.
The feeling of breath moving through your body.
The warmth of sunlight.
The presence of someone who cares.
Notice that in this moment you are breathing,
And that breath is steady.
Supporting you,
Moment by moment.
You do not need to figure out the whole path forward.
Just this breath.
Take a slow gentle breath in and release it softly.
Bring awareness back to the room around you.
Noticing the surface beneath you and the air around you.
Begin to bring small movement back to your fingers and toes.
If your eyes are closed,
Gently open them when you are ready.
Carry this gentleness with you.
You can return to this space of compassion whenever you need to.
Be patient with your heart.
Remember,
You can always return to yourself.
Your calm is always within reach.
Take one more nourishing breath in.
Softly exhale and be gentle with yourself as you move forward with your day.
