Guided Practice
Meditation For Grief
Resources to develop a meditation practice on your own.
Surfing Through Grief
A self-guided meditation
Begin by sitting, dropping into the body; with a strong back, soft front, like one needs to stay afloat the in ocean of grief.
Use your breathe to inform you and guide you.
As you notice the breath; pictures, thoughts, and feelings may arise.
Just keep returning to the breath.
Don't hold on or react to anything that comes up.
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Just allow whatever comes up to be present, move through you, and return to the breath.
Notice it in the body and breathe through it.
Let the "in" breath nurture you,
soaking in the love and light above you,
use the "out" breath to let go of negative thoughts and feelings.
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Each "in" breath nurtures.
Each "out" breath lets go.
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Let go of the thoughts, pictures, and narrative ideas about your role in others' lives.
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We are all here together, different yet the same.
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Return to the breath, the present breath, the present moment.
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Let go and let your basic goodness arise,
loving awareness, your true nature.
With each mindful breath in meditation,
may you access the clam and clarity,
needed to survive the turbulent waves.
May I be happy.
May I be healthy.
May I be safe.
May I be peaceful and live a life of ease.
Growing Through Our Roots
A guided meditation
Read, Reflect, and Practice
For those looking to learn more about meditation on their own time I'd recommend the following reads.
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The Five Invitations: Discovering What Death Can Teach Us About Living Fully - Frank Ostaseski
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Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body - Daniel Goleman and Richard Davidson
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When Things Fall Apart: Heart Advice for Difficult Times - Pema Chödrön
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The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology - Jack Kornfield
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No Mud, No Lotus: The Art of Transforming Suffering - Thich Nhat Hanh
Guided meditation apps are also a great way to get started with the practice and to develop it as a habit. For beginners and experienced meditators alike, I'd recommend the following apps.
