Meditation for Sadness

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 Sadness: 10 Minutes

Meditation Script for Sadness

Practice this meditation in any position that is comfortable for you. Place your palms in your lap facing downwards and softly close your eyes. Focus all of your awareness on your breath. Just noticing how it enters and exits.

Becoming aware of every muscle involved in breathing…and transitioning into very intentional breath, allowing your stomach to expand on every inhale. Then contract on every exhale.

Let your breath be easy and full. Let it bring you into the stillness of the present.

It’s normal to experience sadness from time to time.

It doesn’t mean there’s anything wrong with you and it certainly doesn’t mean there’s anything wrong with feeling sad.

Sadness can actually be a productive emotion when we’re willing to work with it, as you are right now.

Let your inhales equal the length of your exhales… stomach expanding on every inhale and contracting on every exhale. Feel yourself becoming present in this moment and as you do, you began to feel willing.

Willing to go deep into the experience of your sadness for the sake of learning and growth and forward momentum.

In this moment, you trust and know that by feeling and looking at your sadness, it will not harm you. It will merely serve as a teacher for your personal development. So with that knowledge in mind, whenever you are ready, allow yourself to think about whatever is causing sadness in your life now and as you do, let yourself feel whatever sadness this brings.

Allow yourself to experience an emotional reaction. This may mean crying, sighing, whatever it is for you. Simply let it be. Feel it without judgment.

As you allow yourself to think about what’s making you sad, with the feelings being acknowledged, let yourself become curious about what this sadness teaches you about what you truly desire. For example, if you feel sad because you didn’t get a job you wanted, the sadness teaches you that having a job that feels rewarding and fulfilling is deeply important to you. Or if you feel sad about something not working out must mean that whatever didn’t work out was important.

Allow yourself to be curious and explore this curiosity by learning about what you want through your sadness. How do you want things to be instead?

Really lean into that desire.

Let yourself see it fully until you generate some sort of feeling of excitement. And whatever you were sad about, allow yourself to become enthusiastic about its opposite. Seeing it in full detail as if it is happening right now.

The more you do this, you begin to feel appreciation towards your sadness, appreciating it for what it has taught you about your desires. And appreciating it for offering you a course correction. A chance to use the feeling to be productive, to grow from it, and to learn from it. Take this desire that you’ve generated within you.

Take the desire with you, and more importantly, take the enthusiasm for that desire with you – As you slowly begin to bring your awareness back to the room around you. Opening your eyes whenever you feel ready.

Meditation for Sadness: 20 Minutes

Meditation Script for Sadness

Hello and welcome, this meditation for sadness allows you to experience sorrow in order to move through this emotion. When we do not feel our emotions in all their beauty, they can become stuck in the mind as well as the body and will scream for your attention until you honor it by sitting with it.

So, find yourself in a nice comfortable location where you will not be disturbed by anyone or anything so that you can fully experience the powerful effects of this session ….

Breathe in deeply and exhale slowly… feeling your body becoming relaxed already from this breath…

(pause)

Inhale as fully as you can expand your lungs, and let the air escape very slowly…

(pause)

Breathe in again, nice a deep… and as you breathe out slowly, allow your eyes to close if you have not already… and then let your breath flow naturally… slowing down as we go along…

(pause)

Become aware of the sensations of the body… feeling your weight pressing into the surface that is supporting you….

(pause)

Noticing the legs, and how they are positioned… if there is any tension or relaxation, just notice it, do not try to change anything…

(pause)

Paying attention to your arms, how are they resting right now… if there is any tension in the hands, if you notice it, perhaps it will let go simply by placing your attention here…

(pause)

Bringing awareness to the head… how it is being supported, perhaps you can feel the heaviness of your head… maybe for you, you experience a lightness…

(pause)

Noticing the body and how it feels in all different areas…

(pause)

Good…

Now, let’s bring into our mind a memory of a sad time in your life… perhaps you remember a very sad time, or maybe you recall something that brought you only a little sadness…. Witness this memory coming into your mind, and notice that it brings forth sensations in your body…

(pause)

Where exactly are you feeling these sensations and what are they like?

(pause)

Be present with these sensations, they are completely normal, and perfectly fine to experience…

(pause)

Where do you feel sadness being expressed in your body…?

(pause)

What is the quality of these feelings? Maybe a tightness, or a dropping feeling… now go into these sensations and allow them to grow and expand in whatever way they need to…

(pause)

You are perfectly safe and allowed to feel sadness right now… let it fully immerse in all its glory…

(pause)

Perhaps you can allow tears of release to roll down your cheeks…

(pause)

Maybe you can sob out loud as you remember the sad times in your life that you have not moved through… allow the memories of these sad times flood your mind… it’s completely ok to be sad…

(pause)

Whatever you need to do to experience sadness, allow it… become vulnerable… let it take over you…

(pause)

You may notice a gentle release coming over you now, and perhaps some resolution for these feelings beginning to emerge…

(pause)

How do you feel right now as sadness begins to dwindle because you have allowed it to fully emerge…?

(pause)

Breathe in deeply the freshness of this newfound freedom that you have cultivated today….

(pause)

Sadness deserves to be honored, experienced, expressed… that is the only way that it can be released…

(pause)

Now, feeling yourself returning to balance… perhaps when you visit these sad memories again, you have a new appreciation for that time in your life… everyone has sorrow, and you are no different…

(pause)

Breathe in the freshness of being able to move through these difficult emotions, coming out stronger and more centered after this session. Feel free to repeat this session at any time, visiting other memories of sad times that you have yet to fully move through.

Gently rise from this meditation feeling lighter and ready to take on life with a fresh perspective of joy and happiness.

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