Journal—Lament

Chapter 1

• Honour this time you have given yourself. • Gently push away all those things that will wait until later. Write them down if it will assist you and set the list aside. • Ground yourself by noticing your body, feet on the floor, chair holding you, and air moving against your skin. • Take three calming breaths with the out-breath longer than the in-breath.

Begin Write whatever comes to mind and heart when you look at your photo and read these prompts:

• My grief is like: • My heart is: • I weep for: • My loss is: • I wail for: • It’s hard for me to express my:

Conclude When you’re ready, close your journal. Take three calming breaths with the out-breath longer than the in-breath.

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Invited

• Acknowledge the wounds of death and separation. • Kindly and gently observe your suffering. • Acknowledge your courage. • Take a warm cloth and wash your face and hands. • Have a drink of water. • Rest as needed.

MEDITATION Breath Breathing is a natural and automatic function and mostly we inhale and exhale without noticing. While our breathing rates vary, adults could be expected to take about fifteen to eighteen breaths each minute. Most of those breaths are taken reflexively, but under stress our breathing rate may increase, the depth of our breath decreases, and we may experience disturbances to our breath rhythms. Our breathing may be significantly affected by grief, sometimes without us even noticing.

This meditation brings awareness to your breath and its value as a source and expression of life. You can sit or lie for this meditation. Give yourself permission to step out from daily life for a while. As you breathe in through your nose and out through your mouth, bring your awareness to your breath. Gently place your hands at the

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