A Meditation on Grief
Most traditional societies offer ritual and communal support to help people move through grief and loss. We need to respect our tears. Without a wise way to grieve, we can only soldier on, armored and unfeeling, but our hearts cannot learn and grow from the sorrows of the past.
A Grief Meditation
To meditate on grief, let yourself sit, alone or with a comforting friend. Take the time to create an atmosphere of support. When you are ready, begin by sensing your breath. Feel your breathing in the area of your chest. This can help you become present to what is within you. Take one hand and hold it gently on your heart as if you were holding a vulnerable human being. You are. As you continue to breathe, bring to mind the loss or pain you are grieving. Let the story, the images, the feelings come naturally. Hold them gently. Take your time. Let the feelings come layer by layer, a little at a time.
Keep breathing softly, compassionately. Let whatever feelings are there, pain and tears, anger and love, fear and sorrow, come as they will. Touch them gently. Let them unravel out of your body and mind. Make space for any images that arise. Allow the whole story. Breathe and hold it all with tenderness and compassion. Kindness for it all, for you and for others.
The grief we carry is part of the grief of the world. Hold it gently. Let it be honored.
You do not have to keep it in anymore. You can let go into the heart of compassion; you can weep.
Releasing the grief we carry is a long, tear-filled process. Yet it follows the natural intelligence of the body and heart. Trust it, trust the unfolding.
Along with meditation, some of your grief will want
- to be written
- to be cried out
- to be sung
- to be danced
Let the timeless wisdom within you carry you through grief to an open heart.