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One of the great benefits of a mindful meditation is a calm that continues beyond the practise. Allow that energy to settle before you move on. It calls us to discover and voice our inner truth as we heal. Repeat some of these affirmations that confirm your sense of truth and expression or add your own. I open myself to listen. I know and speak my truth. I communicate freely. Reinforce each affirmation repeating it or saying And so, it is. It is a deceptively simple technique that involves setting a timer for a certain time and writing without stopping. 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. 
The Emperor's New Clothes
Begin to write about anything in your inner or outer world. Don’t stop until the timer rings. Just notice what happens and what emerges. What was interesting about what you wrote? Where was it difficult? The mind does what it always does. A mindful meditation notices the mind and supports it to stay in the present. It draws us from ruminating about the past or being anxious about the future because it is in the present moment that we can find peace. You might read something short and inspiring before your meditation. You might set a timer and begin with a few minutes. There is no right or wrong here, just experiment and find those things that assist you. Use cushions if they will help your posture. Consciously allow the seat or floor to support your body, relaxing your body and settling into position. Lightly close your eyes. All That Matters
Consciously soften and relax your face, especially around your eyes and jaw. Tune into your breath, not changing it, just noticing it. Expand your awareness across your mind, notice the sense of space, notice the movement and pace of your mind. Stay unattached from your thoughts, observing them, moving past them or allowing them to move past your mind’s eye. Notice that some thoughts are about the past and some are about the future. With compassion and gentle kindness, keep coming back to your breath and to the present moment. As the meditation ends, take a final cleansing breath and notice your sense of calm and presence. You may wish to journal afterwards. You can come back to all or part of this meditation at any time. The word mantra is Sanskrit for think. When practised, mantras may assist to achieve a calming and grounding flow of energy around the body. By aligning the voice and an intention we can move towards a preferred state of mind. Don't Pass Me By
While mantras will not stop thoughts associated with grief, they can move us gently beyond them. At first this may be for a few moments while saying the mantra, but with repetition and practise our intentions overflow into peaceful minds and bodies. A mantra can also assist us to move beyond a particular current state. You might begin to play with the idea that a word or phrase expressed as a thought, a word, or a chant can move your mind through grief towards healing. You don’t need to be in a temple or anywhere particular, and you don’t need to set up a special environment to start. Om is the perfect beginning found in many traditions and is easily chanted to yourself. As you breathe in before making the sound, consciously invite in those intentions that could help you at this time. Use the sound to centre and ground those intentions. Repeat three times and practise as required. I Am is a declaration that has echoes in some religious traditions. It expresses and claims our existence, connects the self with the current moment. Take a breath in and open the mouth. Repeat three times and practise regularly. This Buddhist mantra expresses compassion for ourselves and for others. As we practise the six syllables, we find a rhythm that moves the mind away from distractions. As you move through grief, you’ll notice that you need different things at different times. A mantra is a useful way to reinforce that movement you are trying to make towards greater calm, peace, courage, wisdom or something else. Let it both enter and express your mind. They can be used alone or in combination to support the thoughts of grief and healing. See the introduction for different ways to use essential oils to support healing. For general mental support Peppermint oil comes from the leaves of the plant. An intense oil, it has many uses and can be used to increase clarity. Lemon oil is sourced from the fruit peel and may be used to detox and refresh. Mandarin is an oil drawn from the skin of the fruit and used to gently settle the mind. Orange oil is pressed from the skin of the fruit and stimulates the mind. It is designed to explore, celebrate and calm your mind. Cords or ribbons in three colours, each 30 centimetres long. Place your ribbons at the base of the candle. Light your candle and take some deep breaths, tuning in to your mind. I am grateful for my mind, For its knowledge and wisdom. Do you notice judgement or compassion? What comes to mind as you think of yourself as a learner? Can you look back at all you have learned? What are you learning at this time? What comes to mind when you think of being expressive? Where do you see your creativity? What do you notice about your communication? Visiting corners of your mind and noticing what you notice. When you’re ready, bring your awareness to this place and open your eyes. Take your ribbons and tie a knot at one end. Place them side by side running away from you with the knot at the far end. Tape down the knot at the far end.