Imagery meditation is another resource that can be used to help those cope with the loss of a loved one according to Coller (n.d). The intent is to find a happy place within someone who has a lot of grief, and to help them find space for self-care.
Let’s start by taking a few minutes and relaxing, close your eyes, and adjust yourself until you feel comfortable. Take a deep breath in and as you breathe out imagine your body sinking into the surface you are sitting on. Imagine you are sitting in a beautiful, small, hot tub-like pool overlooking the ocean. The water is warm, and feels so soothing and relaxing. The ocean and sky are radiant shades of blue the sound of the waves, calming the aroma of the potted flowers around the pool, deeply stirring to the senses. Allow yourself to let go, pulling from your own memories of similar sensations. Look around you and allow the details to gradually build themselves in, providing an environment that meets your needs of a perfect inner sanctuary. You are the designer of this inner sanctuary and you can decorate it as you wish. When you are ready, open your eyes. (Coller, n.d).
- Find a comfortable place to sit upright where you won’t be disturbed for 15 to 20 minutes. Make yourself comfortable with pillows or a blanket.
- Begin to breathe slowly and deeply, and place your attention on how you are feeling—both emotionally and physically. Acknowledge your emotions in a gentle and loving way.
- Imagine the face of the person you are grieving. You may think of it as a manifestation of their spirit or just see it as a memory in your mind.
- Now, consider anything that needs to be said or forgiven and begin to have a conversation with them. Spend a few minutes saying whatever it is that you need to say from your heart. Tell them you forgive them and hear them tell you that they forgive you, too. Focus on the conversation taking place in a loving and compassionate way—a giving and receiving of open, loving communication with this person.
- Next, focus in on any one of the most positive memories and immerse yourself in this memory. Relive the happy, fun times and the deep connections that you shared, that allows grief to release positive, happy moments.
- When you are finished, take a few slow, deep breaths. Sit quietly for a few minutes and bring your meditation to an end. Do this meditation as often as you need to and know that you can always return to this space whenever you want to feel at peace. (Thorp, 2019).