This meditation is for sadness. First, make sure your phone is off, and you cannot be disturbed for the next 15 minutes or so. Now, put your hands on your chest as a comfort for the emotions you are feeling right now. And feel how it distracts you a little bit, and how you hold yourself in this time of sadness. Feel the warmth of your hands on your chest, and connect with the soothing feelings of taking care of yourself. Before we begin, you can sit down straight on a chair, or sit in a lotus position, or lay down somewhere comfortable. Make sure the palms of your hands are up, and your thumbs are touching your middle fingers or your pointers, or your hands can be folded on top of one another resting on your lap, or you can simply keep them on your chest, if it feels as a comfort to you. Now slowly close your eyes, and let go of all your thoughts. You can do this by visualizing, sensing, feeling, thinking, imagining or any way that works for you, seeing your thoughts as little white puffy clouds disappearing drifting from a perfect blue sky. Just let them go, see the clouds drifting away, and slowly just concentrate on your breathing. When I instruct you to take three deep breaths, you then take three slow deep breaths in through your nose, while visualizing light coming into your body. When you breathe out slowly, you breathe out sadness, stress, and anything else you want to let go of. So lets start with the first breath, take a deep slow breath in, visualize or sensing white golden light coming into your body. Just to comfort you, and then while breathing out slowly through your mouth, let go of what you don’t want to keep inside of your body. And again, take a deep slow breath in through your nose, with beautiful golden white light coming into your body, and slowly out through your mouth, letting go of things you no longer want to carry within. One more time take a deep breath in and visualize, sense, think any way you can, the light coming into your body, through your nose, and breathing out through your mouth, let go. It is self love right now, you are taking care of yourself in the moment of sadness, and that is all that can be done right now, taking care of ourselves. Life brings moments of sadness because of loss, or fear, or other things that can happen, and sadness is just a normal emotion like other emotions such as fear, happiness, or joy, so is sadness part of life too. And if we can accept it to be part of life, and we can embrace it as part of life with a lot of kindness for self, while knowing it won’t be lasting, that sadness will go at some point, then sadness is something that makes us grow. Sadness is a teacher that teaches us about life, about who we are, and what is right for us, and what is wrong for us. So be in your sadness, embrace it, feel where it sits in your body. And slowly put your attention there. It can be in your chest, or right in the middle just under your ribcage, or your stomach, or anywhere else. See if you can feel it somewhere in your body just focus on where it is. And if you can’t find it, ask your breath to guide you there. so lets focus on that. Just breathe in and ask your breath to take you where your sadness is sitting in your body. Remember, the next breath you take it a little further, and then the next breath you reach to the point of your sadness. And sit there while putting your focus on the point of your sadness in your body, and kind of become the observer of your own sadness. And feel the empathy and the kindness, and the warmth, and the love that you feel for your sadness. And it is okay to cry, if the tears are streaming down your cheeks. It is fine because with sadness we also need to let it go, and that’s happening when we cry, so it can be released from our body and doesn’t have to stay within. So embrace your sadness, try to comfort it in a loving way, and tell yourself it is okay that you feel this way right now, and if you need to sob instead of crying just let the tears roll down your cheeks. And then start breathing into the sadness again, just concentrate and put your focus on the sadness and your breath, and when you breathe in, you bring love into your sadness, through your nose into your sadness bring in love, and breathe out from your mouth letting go of the stress that you feel around the sadness. Because sadness just needs to be received without stress, just with kindness and love and embrace. When you are doing this work, you can always count on being able to deal with sadness because you know what to do. So again breathe in, breathe into the sadness, bring in love and compassion, and breathe out any nervousness, anxiety, or stress that is connected to the sadness, and then again, breathe in love, warmth, kindness into your sadness, and breathe out the anxiety around it. And breathe in while visualizing, thinking, sensing or feeling breathing in the love, and kindness, and warmth as a hug for your sadness. so visualize you surround the sadness with love, kindness and warmth, and hold it in that place of love, and kindness, and warmth, and compassion, and give it space. Sometimes sadness needs more space to expand, as the feelings needs to expand in you, and let sadness become bigger if it needs to, and let it even expand outside of you as far as the sadness needs to go while staying focused on it, stay connected with it, stay there with your breathing when you breath in love, and let go of all that is stressful when you breathe out through your mouth. So I am going to give you a minute to do this by yourself, and I will be back in a minute so breathe in light, the love, the warmth, and kindness as a hug for your sadness, and breathe out the anxiety and stress from the sadness. I will be back in a minute.

Good, well done, so while you’re doing this breathing, I tell your sadness it is okay to be there, but it doesnt need to stay there if you don’t want to. And you can do several things. One thing you can do, is to start thinking about something that is joyful in your life, or just have your sadness transform into plans, plans for how you can solve situations. So one more time breathe into the sadness with love, warmth, and compassion as a big hug for it, big big loving hug, and let go of the last part of stress. And see if you feel a little bit lighter because you took care of yourself. So when you are ready, you feel yourself sitting where you are, or laying where you are. If you have your hands on your chest, you feel the warmth it gave you, and the comfort it gave you, and then slowly when you are ready wiggle your toes, wiggle your fingers, and open your eyes. Give yourself some time to come back, take a sip of water or anything else. So now that you are back and you know you can handle, deal, embrace, or be kind to your sadness, maybe now it’s time to feel and think it through what you need to do with it. Make sure anything you do that is safe for you and safe for others. Be constructive with it. You can do it! Namaste.