Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Guided Meditation for Grief: 10 Minutes
Meditation Script for Grief
Practice this meditation while lying in bed or in any position that brings you feelings of comfort. Gently close your eye and focus on your breath. Feel your stomach expands slightly on every inhale and contract slightly on every exhale.
Practice your inhales equaling the length of your exhales so that your breath flows rhythmically, giving you something to stay present with, something to help you relax.
It’s normal to experience grief during times of loss…and it can be very painful and difficult.
So in this moment, your only goal is to be gentle on yourself, to let yourself experience feelings of love and compassion towards yourself from what you were going through.
To do this, focus all of your awareness in your heart, in the center of your chest, and a couple of inches inwards. This is not your physical heart, but this is the energy center of your heart. This is where we most often experience feelings like grief, anxiety, hurt.
With your awareness here, allow yourself to imagine a tiny ball of pink light. See this soft pink light resting gently in your heart, emanating with feelings of compassion and acceptance.
Be easy on yourself during this time.
You are allowed to feel your grief and express it and indeed on when you do this, your grief can move through you.
Now as you breathe softly and gently with this soft pink light in your heart, allow yourself to simply feel whatever the grief feels like for you without trying to change it, without labeling it as bad. Just letting yourself feel.
Make sure you are still breathing with your stomach; Expanding on every inhale and contracting on every exhale.
Give yourself permission in the most loving and compassionate way. Honor yourself for feeling grief, and as you do, let it move through you. This may be through tears or perhaps even sometimes through yawning or sneezing as the energy flows and you let yourself feel in this safe place with this loving compassion in your heart.
Lend your own self a hand.
See yourself pulling yourself up out of the grief into a space of bright white light. In this space where there is hope and optimism in a space where you have honored your emotions and now you’re giving yourself the chance to be open to new possibilities.
Feel the love and optimism in this space. Know that because you allowed yourself to truly feel and honor your grief. You have enabled yourself to be open to moving through it, to be open to entering into optimism and hope. Instead, keep your focus on your heart, in the center of your chest as you begin to feel the tiniest spark of hopefulness in this energy center now.
Just be present with this for a few more breaths.
Feeling open, willing and ready to experience even the tiniest bit of hope and optimism. And as it feels right to you, place both of your palms on your heart and one on top of the other and give yourself compassion. Be easy on yourself for what you’re going through.
And know, that on the other end there is more. There is hope. There is optimism. And today you’ve opened yourself up to that while honoring what you’re going through.
Whenever you’re ready, slowly bring your awareness to the room around you. Opening your eyes only as it feels right to you.
Guided Grief Meditation: 20 Minutes
Grief Meditation Script
Welcome to this powerful session for moving through grief with the love and respect your loss deserves. Grief is an important part of everyone’s life, so let’s honor it as well as experience the feelings and emotions that come along with it.
Find a place where you will not be disturbed, preferably secluded from the outside world, and somewhere you can comfortably lay down… adjust your posture so that all of your muscles can let go and relax… take a few deep breaths in to settle into this practice today… this is an amazing opportunity for you to honor your loss. Please, close your eyes to enhance your relaxation…
Breathing… settling into your body… feeling supported by the surface below…
(pause)
Inhale… feeling your body expand with air… and exhale… relaxing even more…
(pause)
Now become aware of your entire body as a whole… imagine you can see yourself from an outside perspective being completely relaxed and calm… listening to this session…
(pause)
You notice your legs are very relaxed…
As well as your arms….
Your head is supported by a pillow, or cushion…
The neck can fully let go of any tension….
You can see your chest and abdomen gently rising and falling with the breath…
Feeling the mattress or chair making contact with your entire backside…
See how still you are, calm and serene… you have nowhere to be right now and no one needs your attention… fully let go and melt into relaxation…
(pause)
Now, begin to picture a white light bathing you all over your body…. it has a golden glow, and is very soothing… very comforting…
(pause)
This white light is healing and eases your pain and grief like a big hug from a good friend… feel the light hugging you from the inside out…
(pause)
Notice how it is lifting the extra weight you are carrying from your loss with grace and ease…
(pause)
As you breathe in and out slowly and deeply, you feel more and more relieved, more and more serene…
(pause)
The light changes colors to give you just the perfect vibration for you at this moment…
(pause)
White gives you peace and purification…
(pause)
Blue gives you serenity and calm knowing your loved one wants you to heal…
(pause)
Green gives you growth and new beginnings…
(pause)
Pink gives you love and nurtures your soul…
(pause)
Gold gives you wisdom and abundance to move forward in life with dignity…
(pause)
A multicolor light gives you everything you need to heal and move through grief with respect…
(pause)
Depending on the stage of your process, you’ll be supported with the right light to give you what you need at the moment… experience whatever color is being presented, and bask in its healing abilities…
(pause)
White… purifying… blue… your loved one is allowing you to heal… green… growth… pink… love… gold… moving forward with wisdom…
(pause)
Good…
Now, that you are calm, set an intention for this meditation to allow healing and release, to get the support you need… say, “I allow myself to grieve…”
(pause)
Now, picture in your mind a beautiful shelter for you to process your grief… without pressure but with compassion, a place where you can go when you need to feel your emotions, a place where there’s no room for judgment… no expectations… no need to be a certain way… no need to hold in emotions any longer…
(pause)
Design this space any way you want, make it very cozy and special, this will be your happy place for the duration of the grief process. You get to choose the furniture, if there is any, the color, the materials, the style, everything is up to you…
(pause)
When you are done, take a look at the place you’ve created… breathe in the loving healing energy that emanates from everything here… Breathe out and feel safe and grounded.
(pause)
Take a seat and ask yourself what you need to do here, today… what emotion does your body need to identify or release?
(pause)
Keep breathing calmly and listen to what your intuition tells you.
(pause)
Observe how you’re feeling and allow yourself to bring those emotions up to the surface, it’s safe to feel them, this is your sacred place…
(pause)
This divine shelter has the ability to bless and transform what you experience and release. As you feel each emotion, the energy of the emotion takes its purest form and returns to the universe, ready to become something else…
(pause)
Take the time to feel what you need to feel right now and know that these emotions are not staying within you, you are releasing them…
(pause)
After you move through them, they no longer belong to you, so thank them for presenting themselves and let them go their way back into the universe around you, because their job is done… you have allowed them to be experienced, which is what they needed…
(pause)
Feel the lightness when you are done.
(pause)
Remember that this place will be here whenever and wherever you need it, return here as many times as you need to release emotions from grief…
(pause)
Gently allow your safe place to fade from your mind and return your awareness to the present moment and the space around you… feeling lighter and more free, respecting your loss as well as your emotions… do not hold them in…
Repeat this session anytime you need to move through grief with ease…