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  • Writer's pictureAmy Duffy-Barnes

Meditation for Sitting with Grief

Sometimes in life, we need to sit with hard emotions. Not in a state of doing, but in a state of being.

Begin by finding a quiet and comfortable space where you can sit undisturbed. Close your eyes and take a deep breath, allowing your body to relax and your mind to settle.

As you sit here, bring your attention to your breath. Notice the sensation of the breath entering and leaving your body. Let each breath be an anchor, grounding you in the present moment.

Now, gently invite the presence of your grief. Allow yourself to acknowledge any emotions that arise, without judgment or resistance. See if you can create a safe and compassionate space within yourself to hold your grief.

Visualize yourself sitting by the shore of a calm and serene lake. Imagine the water's surface reflecting the sky above. As you observe the lake, notice how it remains still and peaceful, despite the depths it holds.

With each breath, imagine your grief as gentle ripples on the surface of the lake. Let these ripples come and go, rising and falling, without trying to change or control them. Allow yourself to fully feel the waves of your grief as they arise within you.

As you continue to sit with your grief, remind yourself that it is a natural part of the human experience. It is okay to feel sadness, anger, or any other emotions that arise. Give yourself permission to fully experience and honor these feelings. Identify where you feel these feelings in your body.

Imagine that the lake represents your capacity to hold and embrace your grief. Just as the lake remains calm and still beneath the surface, know that you too have an inner stillness that can hold and support you through your grief.

With each breath, allow your body and mind to relax a little more. Surrender any tension or resistance you may be holding onto. Trust that in this space of stillness, healing is possible.

Take a few more moments to sit in stillness, observing the ripples of your grief and connecting with your inner calm. When you feel ready, slowly bring your attention back to the room, gently opening your eyes.

Remember that this meditation is a tool you can return to whenever you need to sit with your grief. It is a way to honor your emotions and create space for healing and self-compassion.

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