A Gentle Space For Grief (Meditation)

Grief can feel heavy, unpredictable, and deeply personal.  In this guided meditation you are invited to step into a quiet, compassionate space where nothing needs to be fixed or pushed away.  

Come as you are.  Bring whatever you are carrying.  This is a space to rest, to feel, and to gently reconnect with your self.

Transcript

SPEAKER_00 0:04

Let's begin today by taking a moment to honor the profound love that has brought us to this moment of sorrow. Grief is the final act of love that we can give to those that we have lost. It is okay to feel the pain just as it is okay to feel the memories of joy. Give yourself permission to feel whatever arises here. And maybe anger or emptiness or a flood of tears. But today I encourage you to feel these feelings without any judgment. You are allowed to take your time, and you are allowed to be messy. Today we are just acknowledging the love that still remains. When you feel ready, find a quiet place where you can sit with your feet on the ground or simply lie down anywhere that is comfortable for you. Allow your hands to rest softly either in your lap or by your side. Allow your shoulders to drop a little. And take a deep breath in here, through your nose, allowing the air deep into your lungs. And slowly breathe out through your mouth. Allowing those shoulders to drop a little bit more. And we'll take another deep breath in here. Feel the cool air come into your nose and down the back of your throat. And breathe out. And now you can allow your breath to return to the natural rhythm, simply acknowledging the rise and fall of your chest as you breathe. There is nothing to force or control here. Grief can feel heavy and unpredictable. And right now you don't need to fix anything or push any feelings aside. This is simply a moment to be with the feelings that arise in you. Allow them to come to you as they will. And as we bring our attention gently to our body, notice the surface beneath you. Allow gravity to hold you right now. You don't have to carry everything alone. Grief often lives in our bodies. And I encourage you to take a moment to notice if there's a place in your body where grief is feeling strongest right now. Maybe it's in your chest or your throat or in your stomach. There is no right or wrong place for grief to live in us. Just simply notice it here. When you find the place that is holding your grief the strongest, gently bring your attention there. Imagine breathing into that area, allowing love and light and oxygen into the space that holds the grief, breathing in, offering space, and breathing out, offering kindness to yourself. Whatever is present here or comes up, welcome it. You are allowed to feel it. Now imagine with each breath in, you are creating a little more space and a little more acceptance around the grief. You're not removing it, you're not ignoring it. You're just creating space. You're making room for it to exist without overwhelming you. Breathing in, allowing space, and breathing out, welcoming comfort. If any memories arrive here, allow them to come and go. Like clouds passing through the sky. You don't need to hold on to them, and you don't need to push them away. Just noticing and allowing them to exist. Grief exists because love exists. And the depth of your grief reflects the depth of the connection you had. If it feels safe, imagine the person or the relationship or the part of you that you are grieving right now. You might picture the person's face or a moment that you've shared with them, or simply a feeling of their presence. Let whatever comes to you be enough. And if it's comfortable, gently place a hand over your heart. Feel the warmth and love. Think of this as simply a gesture of compassion towards yourself. You deserve kindness and acceptance in this moment. And in your mind, repeat the following words. May I be patient with my grief. May I allow my heart to heal in its own time. May I hold my memories with love. May I be gentle with myself. Slowly bring your awareness back to your breath again. In and out. Even in grief, the breath continues. Life continues to move through you. You don't need to rush the healing. Grief moves very similar to waves. Some days the waves are calm, and some days they're heavy. Imagine a soft light in the center of your chest. This light represents your capacity to love. The love will always remain. With each breath in, allow that light to grow a little brighter, and with each breath out, allow it to spread gently through your body, bringing you comfort and steadiness. Allow yourself to take a few quiet moments here, simply breathing and resting, and allowing yourself to feel whatever arises. Notice the surface supporting you below. And take a deep breath into your nose and breathe out through your mouth. Remember that grief does not mean that there's something wrong with you. And remember to take this calm with you as you move through the rest of your day. You can return to this space at any time. When you feel ready, begin to add movement into your fingers and toes, and slowly open your eyes.