When you are grieving, the last thing you will probably want is space with your thoughts, yet this is something that will help you…. as painful as that may sound. In this blog post, we will explore some of the benefits of meditating through our grief, and also some simple exercises to try.
Meditation can be a powerful support during grief; helping create space to process emotions rather than becoming overwhelmed or detached from them.
Meditation allows you to sit with your emotions; Grief can bring waves of sadness, anger, guilt, or confusion. Meditation helps you observe these feelings without judgment, giving you permission to feel what’s there instead of suppressing it. This emotional awareness can support gradual healing.
Meditation reduces overwhelm and stress; the nervous system goes into overdrive during loss. Practices such as mindful breathing or body scans activate the parasympathetic (“rest and restore”) response, reducing anxiety, muscle tension, and racing thoughts.
Meditation creates a sense of connection; for many, grief brings a feeling of emptiness or separation. Meditation can foster a quiet sense of connection: to yourself, to your loved one’s memory, or to something larger (nature, spirit, or simply the present moment).
Meditation brings clarity amid emotional fog; grief often clouds decision-making and perspective. A few minutes of mindful stillness can clear mental clutter, helping you face each day one step at a time instead of being swept away by emotion.
Meditation encourages self-compassion; nurturing gentleness toward yoursel. This is a vital element when you’re grieving. It reminds you that pain is part of being human and that it’s okay to take time to heal.
So how do you meditate for grief? There is no one way, you need to work to find your way. Here are some practices you might want to try.
Gentle Meditation Practices for Grief
Mindful breathing: Focus on your breath as an anchor when emotions feel heavy.
Loving-kindness meditation: Send compassion to yourself, your lost loved one, and others in pain.
Body awareness: Notice where grief sits in the body (chest, throat, stomach) and breathe gently into those areas.
Guided meditations for grief: These can offer comforting words and imagery when silence feels too painful. If you would like support with a guided meditation, so you do not have to think, please do join my meditation portal, where we have a weekly guided meditation, both via zoom, and also with replay access, if you want to meditate alone, or repeat the classes frequently.
Meditation for Grief and Healing
I am going to take you step by step on a simple way to meditate on your own.
Step 1
First find your stillness
Sit or lie down somewhere quiet and comfortable.
Close your eyes.
Take a slow, deep breath in through your nose… and gently exhale through your mouth.
Let your shoulders soften.
Let your body feel heavy and supported by the surface beneath you.
Step 2
Set your intention
Silently say to yourself:
“I give myself permission to feel whatever I need to feel.”
There’s no right or wrong emotion here; only what is true for you in this moment. Give your self permission to hear yourself.
Step 3
Connect with your breath
Breathe in slowly for a count of four…
Hold for a count of two…
Exhale gently for six.
Let each breath remind you that you are alive … that life continues to move through you, even in moments of loss.
Step 4
Acknowledge your pain
Bring to mind what or who you are grieving.
Notice what rises within you; sadness, anger, love, emptiness.
You don’t have to push it away or fix it.
Simply allow it to be here.
You might silently say:
“It’s okay to feel this.”
“I honour my grief as love that has nowhere to go.”
Step 5
Invite compassion
Now, place a hand over your heart.
Feel its rhythm … steady, gentle, alive.
Imagine warm light flowing from your hand into your heart, soothing the ache.
Let this light spread through your chest, down your arms, and throughout your body.
With each breath, whisper to yourself:
“May I be gentle with myself in this moment.”
“May I find peace within my pain.”
Step 6
Remember love
If it feels right, bring to mind a fond memory, something small and beautiful.
A smile, a laugh, a moment of connection.
Feel gratitude for the love that existed, for what it taught you.
Know that love does not disappear; it changes form and lives quietly within you.
Step 7
Return to the present
Take a few deeper breaths now.
Feel your body supported beneath you.
Notice the air against your skin, the sounds around you.
When you’re ready, gently open your eyes.
Take a moment before moving, maybe place your hands over your heart once more and say:
“I am healing, one breath at a time.”
Please know, that no matter what you are feeling, and what has happened, you never need feel alone.
Wishing you deep nurturing and healing.
If you would like to join my meditation classes, or book an appointment, please do reach out.
Meditation can be a powerful support during grief; helping create space to process emotions rather than becoming overwhelmed or detached from them.
Meditation allows you to sit with your emotions; Grief can bring waves of sadness, anger, guilt, or confusion. Meditation helps you observe these feelings without judgment, giving you permission to feel what’s there instead of suppressing it. This emotional awareness can support gradual healing.
Meditation reduces overwhelm and stress; the nervous system goes into overdrive during loss. Practices such as mindful breathing or body scans activate the parasympathetic (“rest and restore”) response, reducing anxiety, muscle tension, and racing thoughts.
Meditation creates a sense of connection; for many, grief brings a feeling of emptiness or separation. Meditation can foster a quiet sense of connection: to yourself, to your loved one’s memory, or to something larger (nature, spirit, or simply the present moment).
Meditation brings clarity amid emotional fog; grief often clouds decision-making and perspective. A few minutes of mindful stillness can clear mental clutter, helping you face each day one step at a time instead of being swept away by emotion.
Meditation encourages self-compassion; nurturing gentleness toward yoursel. This is a vital element when you’re grieving. It reminds you that pain is part of being human and that it’s okay to take time to heal.
So how do you meditate for grief? There is no one way, you need to work to find your way. Here are some practices you might want to try.
Gentle Meditation Practices for Grief
Mindful breathing: Focus on your breath as an anchor when emotions feel heavy.
Loving-kindness meditation: Send compassion to yourself, your lost loved one, and others in pain.
Body awareness: Notice where grief sits in the body (chest, throat, stomach) and breathe gently into those areas.
Guided meditations for grief: These can offer comforting words and imagery when silence feels too painful. If you would like support with a guided meditation, so you do not have to think, please do join my meditation portal, where we have a weekly guided meditation, both via zoom, and also with replay access, if you want to meditate alone, or repeat the classes frequently.
Meditation for Grief and Healing
I am going to take you step by step on a simple way to meditate on your own.
Step 1
First find your stillness
Sit or lie down somewhere quiet and comfortable.
Close your eyes.
Take a slow, deep breath in through your nose… and gently exhale through your mouth.
Let your shoulders soften.
Let your body feel heavy and supported by the surface beneath you.
Step 2
Set your intention
Silently say to yourself:
“I give myself permission to feel whatever I need to feel.”
There’s no right or wrong emotion here; only what is true for you in this moment. Give your self permission to hear yourself.
Step 3
Connect with your breath
Breathe in slowly for a count of four…
Hold for a count of two…
Exhale gently for six.
Let each breath remind you that you are alive … that life continues to move through you, even in moments of loss.
Step 4
Acknowledge your pain
Bring to mind what or who you are grieving.
Notice what rises within you; sadness, anger, love, emptiness.
You don’t have to push it away or fix it.
Simply allow it to be here.
You might silently say:
“It’s okay to feel this.”
“I honour my grief as love that has nowhere to go.”
Step 5
Invite compassion
Now, place a hand over your heart.
Feel its rhythm … steady, gentle, alive.
Imagine warm light flowing from your hand into your heart, soothing the ache.
Let this light spread through your chest, down your arms, and throughout your body.
With each breath, whisper to yourself:
“May I be gentle with myself in this moment.”
“May I find peace within my pain.”
Step 6
Remember love
If it feels right, bring to mind a fond memory, something small and beautiful.
A smile, a laugh, a moment of connection.
Feel gratitude for the love that existed, for what it taught you.
Know that love does not disappear; it changes form and lives quietly within you.
Step 7
Return to the present
Take a few deeper breaths now.
Feel your body supported beneath you.
Notice the air against your skin, the sounds around you.
When you’re ready, gently open your eyes.
Take a moment before moving, maybe place your hands over your heart once more and say:
“I am healing, one breath at a time.”
Please know, that no matter what you are feeling, and what has happened, you never need feel alone.
Wishing you deep nurturing and healing.
If you would like to join my meditation classes, or book an appointment, please do reach out.
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