Here are your BONUS Rituals and Guided Meditation
Each one of these rituals are beautiful, intuitive and unique. The goal of the rituals is to bring you into your mind, body and spirit in hope of awakening some of the pain living inside you and to support inner healing. They are a gentle way of connecting to yourself.
Some of the rituals will connect you to your mother in a creative and loving way.
I am Safe Ritual
Find a quiet place where you won’t be disturbed. Sit or lie down and make yourself comfortable. Now close your eyes and breathe deeply into your stomach. Take another deep breath into the core of your stomach, release the breath and now breath naturally.
Imagine that you are surrounded by a beautiful, radiant energy. The energy is warm and gentle and in an instant, you begin to feel safe. This energy is preparing to nurture your grief. Grieving is exhausting and at times it feels unsafe, especially emotionally. Let the energy surround you and hold you safely. Imagine the energy is a beautiful light that is so captivating and radiating beams of light. Each beam forms a circle of energy around you.
As the energy surrounds you, allow yourself to let go and be held by this energy. Keep letting go, more and more and more. Completely letting go. Now tell yourself that even though I am grieving and feel overwhelmed “I am safe” repeat “I am safe” 9 times.
Once you have said “I am safe” 9 times, let go even more and let yourself rest in this beautiful energy for up to 15 minutes. When you are ready, gently open your eyes, engage your surroundings and allow yourself to return fully to the here and now.
I Make Space for my Grief Ritual
Find a quiet place where you won’t be disturbed. Sit or lie down and make yourself comfortable. Imagine your entire body relaxing. Your head and face relaxing, your neck and shoulders relaxing, your chest and stomach relaxing. Your arms, hands and fingers are gently relaxing. Your back relaxed. Your hips and buttocks relaxed. And finally, your legs and feet are relaxing.
Imagine your entire body completely relaxed as a deep sense of stillness moves through you.
As your body relaxes, you begin to open yourself up and expand your energy. As your energy is expanding, you are going within, in search of the grief that is living inside you. I want you to feel the grief gently. Allow yourself to really get in touch with the grief. Often, we want to escape our grief, but in this ritual, you will be doing the complete opposite. You will embrace and make room for your grief somewhere in your body. You may imagine your grief resting peacefully in your heart or any area of your body that feels safe for you to hold the grief. Now remain as still as you can, breathing gently, allowing your grief to settle into the place that you have chosen.
Don’t rush this experience, stay there as long as you need too. Keep breathing gently until you feel ready to open your eyes and allow yourself to return to the here and now.
Earth Mother Ritual
Find a quiet place where you won’t be disturbed. You may wish to light a candle or burn beautiful smelling incense. Sit or lie down and make yourself comfortable. Now close your eyes and breathe deeply. Now take another breath deep and release it. Now take one more breath and let it go. Feel yourself letting go and relaxing.
Now imagine yourself connecting to Earth’s energy. Let yourself open up and connect deeply. Imagine this energy is powerful and has the potential to start your healing journey.
Imagine that you are standing on the Earth and you can feel her beneath you. Now feel the energy of the Earth moving up into your feet and toes, moving into your legs, moving up into your hips, stomach and chest. Now feel the energy moving up into your back, up into your shoulders and neck and finally it moves up into your scalp and face. Feel your eyes relaxing, feel your cheeks and nose relax and now feel your mouth and jaw relax.
Take another deep breath and feel all of the cells in your body responding to the Earth energy. She is a Mother energy and she wants to nurture you. She can feel your grief; she knows that you are in pain. Let her hold you tight as she nurtures you with her gentle embrace.
Feel yourself melting and becoming one with Mother Earth energy. Now let go and breath gently. She is holding you tight. Feel her embrace you. Feel her warmth and radiant energy. You will be guided by her to stay as long as it takes to ignite your healing journey.
Don’t rush this experience. Keep breathing gently and embracing Mother Earth energy until you feel ready to open your eyes and allow yourself to return to the here and now.
Breathe into your Heart Ritual
Make yourself comfortable either laying down or in a seated position. Now very gently close your eyes. As you close your eyes, feel your body begin to relax. Now bring your awareness to your breath. Breathing in and breathing out. With each breath let yourself go deeper and deeper into a relaxed, peaceful state. As you do this imagine your muscles relaxing. Imagine every single muscle in your body is deeply relaxed.
Your head and face relaxing, your neck and shoulders relaxing, your chest and stomach relaxing. Your arms, hands and fingers are gently relaxed. Your back, hips and buttocks relaxed. Now your thighs and knees relaxed and finally your calves and feet are relaxing.
Now bring your awareness into your heart. You will feel that your heart is hurting. Of course, your heart is hurting, you are and have been in pain for some time now.
I want you to sit quietly and breathe into your heart. Imagine or visualise your heart is being filled with lots and lots of love. With each breath there is more love. Keep breathing deeply as your heart pumps the love through your body. If you allow yourself the freedom of letting go, you will feel the energy move through your veins. Now rest gently in this beautiful, loving and wholesome energy. Let your entire body absorb the energy deep into your DNA.
Don’t rush this experience, embrace the loving energy and stay there as long as you need too. Keep breathing gently until you feel ready to open your eyes and allow yourself to return to the here and now.
Find a quiet place where you won’t be disturbed. Sit or lie down and make yourself comfortable. Close your eyes and breathe gently. Allow each breath to be soft and peaceful, warm and nurturing. Take a deep breath and feel it move all the way down to your feet. Now hold the breath there for 6 seconds and release it. Now take another breath all the way down to your feet, hold the breath for 6 seconds and release it.
Now I want you to feel your grief in your body. Most often people feel their grief in their chest and heart area. Allow yourself time to explore your body and find where you most feel it. Once you have found the grief, I want you to imagine that you can dance with your grief. Get creative. You may imagine that you are partnered with your grief and you dance arm in arm. You may imagine your grief separate from you and dance with your grief in front of you or you may just go crazy and dance like no-one is watching you.
Embrace your grief. Dance. Dance and dance more.
Dance until you are exhausted and together you fall to the ground. Its at this point that you recognise that your grief is a part of you and that you are not separate. As you lay on the floor together, look over at your grief and know that this part of you deserves to be loved and nurtured and that you will dance with your grief whenever you feel the urge.
Find a quiet place where you won’t be disturbed. Sit or lie down and make yourself comfortable. Close your eyes and breathe gently. Allow each breath to be soft and peaceful, warm and nurturing. Take another gentle breath and release it. Now take one more breath and let it go. As you let the breath go, feel your body wanting to automatically relax.
Now I want you to imagine or visualise that you can wrap yourself into a cocoon. Allow your imagination to create the most beautiful and inviting cocoon. Make sure your cocoon is warm and cosy. Once you have created your cocoon, now invite everything that you love into your cocoon. You may bring in an aspect of nature, such as trees, plants and flowers. You may bring in people you love. You may want to enhance the energy and bring in some beautiful crystals. Anything that creates a loving energy.
Now that you have brought everything that you love into your cocoon, I want you to spend at least 20 minutes in your cocoon, resting peacefully, allowing yourself to connect to all the things that you love. Let your body soak up the beautiful energy.
Once you feel like you have soaked up enough energy, breathe the energy into your lungs until you feel ready to open your eyes and return your awareness to the here and now.
Before you start this ritual, I want you to find a photo of your mother, it can be any photo that you chose. Once you have your photo, I want you to light a candle and find somewhere comfortable to sit down (make sure you place the candle in a safe place).
I want you to hold the photo of your mother in your hands and let your hands rest gently in your lap. Now I want you to close your eyes and breath gently. Allow each breath to be soft and gentle. Feel each breath expanding and contracting your lungs. If you can, take the breath to the bottom part of your lungs and breathe deeply.
Now I want you to connect to the energy of the photo. Let your imagination take you wherever it needs to go. You may begin to feel your mother around you. You may see her in your mind’s eye. You may recall a memory or many memories. It doesn’t matter what you experience, just allow whatever comes to you. If possible, try not to judge the experience. Be super present with whatever is happening. Sink into the experience as deeply as you possibly can.
Spend as much time as you need with the photo and whatever you are experiencing. You will know when it’s time to stop the ritual. Make sure that you ease your way out gently and that you don’t rush it. Keep your eyes closed until you feel its time to open them. Once you have opened your eyes, sit there for a while, gather your thoughts and contemplate what you just experienced. You may wish to add this to your journal.
(do this at night, not long before bed)
Only do this ritual if you are capable of getting in and out of a bath tub.
Run yourself a warm bath. You may want to add some essential oils or bath salts. Light a candle (make sure you place the candle in a safe place) and play some gentle relaxation music. If possible, make sure you don’t get disturbed. If someone is home, let them know that you don’t want to be disturbed.
Once you are in the bath, the only thing that I want you to do is relax and let go. Imagine all of the stress and tension stored in your body is being released. Imagine the water is helping release all of this energy. If your bath is big enough, see if you can float for a while, as if you are drifting gently. Get imaginative and visualize your body healing as your skins absorbs the water and helps release all toxic energy.
Spend as much time as you like in the bath and once you get out, try not to do much at all and if you can, go to bed not long after it. I hope with a beautifully relaxed body; you will sleep well. Good night!
Walking is so good for you. It is a gentle way to exercise and a great way to connect to some of the beautiful things around us such as trees, the sky, the sun, gardens, parks and the Earth we walk on.
The walking ritual is simple and easy. All you need to do is walk. Go outside and connect with some of the beautiful things I listed above. Breathe the fresh air into your lungs (if you live in a polluted city, maybe you could walk somewhere in a park outside of the city). Feel the freedom of walking, feel your legs and arms moving. Listen to your breathing as you walk, make sure you listen to the birds too. Feel all the other parts of your body moving with each step. Feel your lungs expanding and contracting. Be present with the entire experience of walking.
Ultimately, all you are doing is giving your body some gentle exercise, connecting to our Earth Mother and the natural wonders of nature (even in cities, there are trees, birds, the sky above and gardens. Just look out for them).
Reconnecting with the outside world is part of healing. We have forgotten the art of connecting with nature. Remember nature is a wonderful grounding tool.
Don’t forget while you are walking that you can talk to your mum.
Find a place where you will not be disturbed. Sit or lie down and close your eyes. Take in 3 deep breaths and release them slowly. Breathe in for 6 seconds, hold for 6 seconds and release the breath. Notice the gentleness of each breath. Now feel your body relax as you breathe naturally.
I want you to imagine that you can become a volcano. Feel the energy of the volcano around your feet as it enters the base of your feet. It’s like a liquid gold moving through you. The liquid gold will collect all that needs to be released as it moves through your body. The things that have hurt you and angered you are being collected along the way. The volcano energy is moving up into your legs, up through your stomach and into your chest. You can feel the unwanted energy stored in your body being gathered and swirling through the liquid gold. It’s now moving slowly up through your back and gathering more unwanted energy that has been stored there for years. The energy is now gently moving into your shoulders and neck and finally moving into your head and face.
I want you imagine or visualise that you can gently open the top of your head and let all of this energy erupt. Watch the energy spew out, just like a volcano. Let your volcano be as gentle or as violent and you need it to be. If you need it to be violent, please don’t judge it, just allow the energy to erupt, release and let it go. Let it all go. Don’t hold on to any of it.
Once your volcano has finished erupting, imagine or visualise the top of your head closing and healing completely. Now, just let yourself rest for as long as you can. Keep still and rest peacefully. Spend some time reconnecting to your body and to the new energy.
Trust when your body is ready to end this ritual and gently open your eyes and allow yourself to return fully to the here and now. Be grateful that your body was intelligent enough to know what to release and let go of.