Welcome,
Love,
To this guided meditation to witness the wisdom within grief.
Grief is one of the most universal human experiences.
It's not something anyone can truly escape from in this life,
Even if you try.
It's something we get to live through with compassion and grace.
And while it can feel heavy,
Consuming,
And even disorienting,
It is not something we must fear.
For when we learn to meet grief with presence,
Tenderness,
And breath,
It becomes less of a burden and more of a teacher.
It cracks us open.
It humbles us.
It reshapes us.
Showing us what we love,
What we value,
And who we are still becoming.
This practice invites you to meet your grief with reverence,
Breath,
And stillness.
To listen for the wisdom beneath the ache.
To remember that your heart,
Even in pain,
Holds the capacity to heal,
To love,
And to trust life again.
May this short journey allow you to witness grief as a sacred part of your healing and transformation.
So if you're ready,
Let's begin.
Find yourself in a comfortable seated or lying position.
Let your spine lengthen and gently close your eyes if it feels safe to do so.
Bring one or both hands to your heart and begin with a soft rhythmic breath,
Inhaling through the nose,
Filling your chest,
Exhale through the mouth,
Softening your shoulders.
Two more times just like this,
Inhale,
Exhale,
Settling deeper into your body,
Into your seat.
Inhale.
And at this time,
Let us inhale for a count of four,
Holding for a count of two,
And exhaling for a count of six to allow our body to relax and settle deeper into your space.
Let us inhale through the nose for one,
Two,
Three,
Four,
Hold,
One,
Two,
Exhale,
Six,
Five,
Four,
Three,
Two,
One,
Pause.
And again,
Inhale,
Four,
Two,
One,
Hold,
Exhale,
Six,
Four,
Two,
One,
Pause.
Two more times,
Inhale,
Four,
One,
Hold,
Exhale,
Six,
Three,
Pause.
Last time,
Full breath,
Inhale,
Four,
Hold,
Exhale,
Six,
Pause at the end of your exhale.
And come back to your natural breathing pattern,
Noticing a little more space created in your mind,
In your body,
In your chest,
As if you are gently opening a window to allow love and memory to move freely.
Now gently turn your awareness toward the emotion of grief,
Not to analyze it,
But to feel it.
Ask yourself softly,
What does grief feel like in my body right now?
Where does it live?
Can I allow it to be here,
Even for just a moment?
Just observe what rises,
Holding yourself here in this safe space to explore and witness what grief feels like.
If tears come,
Let them.
If anger comes,
Welcome that too.
There is no wrong way to feel.
Follow your body's wisdom.
And if you notice any extra charge of energy moving through your body,
Give it some movement.
Maybe you're being led to rock forward and back,
Left and right.
Maybe in a circular motion.
Maybe it's more of a shake,
Shaking your wrists,
Your shoulders,
Your head.
Again,
Follow the wisdom of your body.
Maybe some sound is coming through.
On the exhale,
You can allow a ha sound to come out,
If that feels good for you.
Trust the intelligence of your energy body.
Remember,
There is no right way to feel or to move here.
This is your ritual.
Your practice.
You are not here to fix grief.
You are here to meet it with love.
You can pause this meditation here if you'd like more time to feel your grief.
If you're ready to move on,
Then I'll now invite you to allow yourself to become still.
Imagine you are sitting beside a sacred fire.
Symbolizing the fire of your own heart.
Grief sits beside you.
Not as your enemy,
But as a wise companion.
Take a moment to observe grief and the shape it's taken.
Take this opportunity now,
With grief by your side,
To ask it gently,
Out loud or within.
What have you come to teach me?
What has this grief come to teach me?
What has this loss come to teach me?
Let the answer come in whispers,
Symbols,
Sensation,
Or in silence.
Trust what arises.
Or trust the spaciousness if nothing does.
Bringing your communion with grief to a gentle close.
Start bringing your attention back to your heart,
Taking a deep breath in through the nose.
Exhale through the mouth.
Placing your hands over your chest and whispering,
In words or out loud,
The following.
Thank you,
Grief,
For showing me how deeply I can love.
Thank you,
Heart,
For holding all of this with such grace.
And thank you,
Life,
For continuing to unfold through it all.
Offer a final breath,
Deep and honoring.
And when you're ready,
Gently begin opening your eyes with a soft smile on your lips.
Carrying this tenderness with you.
Let it shape the way you see yourself,
The way you see others,
And the way you see the world.
From my heart to yours,
Namaste.
