This gentle guided meditation is a love letter to our hearts. it is a compassionate tool for helping us to sit with our sadness. You will be guided to greet and then begin to release the sadness you may feel while calmly investigating its origin and destination. You're encouraged not to fear sadness but rather to greet it as a friend - a friend that can come fo a visit but also say goodbye.
Take a few minutes and allow yourself to work through the saddness that you've been feeling - you'll thank yourself later :)
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Hi friend, thank you for joining me. This is a contemplative guided meditation to help us sit
with sadness. Maybe you have been drawn to this meditation because you're presently sitting with
sadness. Gently close your eyes and let us sit with it together. Focus on not trying to hold
your eyes closed but letting them rest gently closed. Sometimes the sadness comes. It may be
deep and rooted. It may build its home in your belly, your heart, your throat, or your crown.
It may come from all of the things that we see that are unjust and unkind in the world.
It may be that your heart is sometimes filled with a sadness that is beyond your comprehension
and it ebbs and it flows like a tide linked to a moon that we don't quite understand.
Wherever sadness comes from for you, we try to push it back there. We try to make it retreat
and go away. If we ignore it, we hope it will dissipate. But sometimes we need to sit with
sadness. We need to acknowledge it, recognize it, and say, hello old friend. Thank you for
joining me. Thank you for the lessons that you have taught me. Thank you for the ways in which
you have opened my eyes and broken open the dam of my heart. Thank you for the ways in which you
have forced me to see, to empathize, and to care. Sometimes we need to sit with sadness
to let it wash over us. Sometimes we need to ask sadness where it came from
and ask it where it wants to go. Sometimes we need to sit with sadness, look at it head on,
recognize how familiar it is, acknowledge it, and then ask for its retreat.
Just like the tide, we have to ask it to ebb and flow, to greet the sadness, and then to release it.
Let the sadness go into the night. For when it visits us again, we can't fear it,
neither can we hold on to it. We can't hold on tightly to the sadness and let it become the
reason. Let it become a focus of our lives that explain anger, mistrust, and fear. So today we
are sitting with the sadness, letting it greet us, staying with it a while, and then releasing it.
It may come again, for it has been with you for a long time and knows intimately the shape of your
heart. But greet it as a friend when you see it again, a friend that can come and visit
and can also say goodbye. As we sit here with our sadness together, I'd like for you to greet it as
a friend. Ask it where it came from and ask it where it is going, telling it kindly that it does
not live here. Hello friend, thank you for visiting. Where have you come from? Where are you going?
Thank you for the lessons that you have taught me, the ways in which you've hurt,
the ways in which you've pulled me to the depths of myself. I compassionately release you as you
cannot stay here. You can use this practice to release more than just one sadness because
sadness takes so many different shapes. Hello friend, thank you for visiting.
Where have you come from? Where are you going? Thank you for the lessons that you have taught me,
the ways in which you've hurt, the ways in which you've pulled me to the depths of myself.
I compassionately release you as you cannot stay here. Take some time now to release the
sadnesses you are feeling. Imagine that you are cutting ties with your sadness,
pulling away the cords that have bound you two together, severing the ties and
wrapping yourself in a warm and loving light. I'll give you a few moments now.
When you are ready, open your eyes and rejoin the world
feeling lighter and more at ease with your sadness. Thank you for sitting with me today.
