Grief meditation: How to use mindfulness to heal after loss
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the connection between mindfulness and grief and the benefits of mindful grieving. Plus, a guided grief meditation to support healing after loss.
Losing someone or something we love can be one of the hardest things we'll ever face. We might experience sadness, confusion, and even anger. It can be hard to believe that feeling okay again is possible, but mindfulness and meditation can help through this tough time.
The connection between mindfulness & grief
When we experience loss, our natural inclination might be to retreat from the pain or find ways to distract ourselves from it. However, mindfulness encourages us to turn toward our grief with openness and compassion and be present with our experiences. It teaches us to observe our thoughts, feelings, and sensations without judgment, helping us understand and accept our grief rather than pushing it away or being overwhelmed by it.
This doesn’t mean the process becomes less painful, but that we give ourselves permission to feel grief fully, to understand it, and to recognize that our sorrow shows our capacity to love.
Awareness: Mindfulness can help us recognize the many emotions that grief can bring. This awareness is the first step in acknowledging our true feelings without judgment or expectation about how we should be grieving.
Acceptance: By observing our emotions, we learn to accept our grief, acknowledging the reality of our loss. This can help us move through our grief without becoming stuck in denial or resistance.
Connection: Grief can often feel isolating, but mindfulness can help bridge the gap between our internal experiences and the world around us, reminding us that we’re not alone in our journey.
Presence: Grief can make us feel pulled into the past, to what we have lost, or imagining the future and the fear of what comes next. Mindfulness can help anchor us in the present moment, where healing can truly occur. It teaches us to find peace and solace in the here and now, even amidst the turmoil of loss.
6 benefits of meditation for grief
Meditation can benefit every part of our wellbeing, from the emotional, to the physical, and the spiritual. It can help us through the immediate waves of grief but also encourages long-term healing. Whether it's through guided grief meditations, mindfulness practices, or simply taking moments to breathe and be present, meditative healing can bring hope, even if all we may feel is despair.
1. Decreasing depression and anxiety
Grief often brings depression and anxiety, which can affect our daily lives. Meditation can help us focus on the present moment, like our breath, our surroundings, and our current feelings, to help break the cycle of negative thoughts that fuel depression and anxiety.
2. Enhancing resilience
Meditation can strengthen our ability to bounce back from adversity and find a sense of inner calm and stability even when we have distressing thoughts and emotions. Over time, this practice builds our emotional resilience to handle the ups and downs of the grieving process.
3. Providing solace and refuge
Meditation can offer a quiet space where we're not asked to analyze our grief, find solutions, or do anything other than simply exist. This break from the constant and exhausting process of grieving can help bring healing.
4. Healthy emotional release
It’s important to process our emotions rather than bottle them up, and meditation gently offers a safe and controlled place for emotions to flow freely so we can take a step toward healing.
5. Reconnecting with oneself
Grief can make us feel disconnected, but meditation can help gradually guide us back to a sense of self. Through focused breathing and mindful awareness, we can become more attuned to our needs, thoughts, and feelings.
6. Cultivating compassion and understanding
Meditation helps us find greater compassion and understanding toward ourselves and others. It teaches us to approach grief with kindness rather than judgment, recognizing that it's okay to have good days and bad days. This compassionate perspective can also improve our relationships with others who may be experiencing grief.
Guided meditation for grief to support healing
Navigating grief requires patience, compassion, and gentle guidance. A guided meditation can offer a structured pathway toward healing, providing comfort, allowing emotional expression, and inner peace.
1. Find a comfortable position
Find a quiet space where you won't be disturbed. Sit in a chair with your feet flat on the ground, on a cushion, or lie down, so you feel supported and at ease.
💙 Listening to calming soundscapes like Rolling Thunderstorm can help you relax.
2. Deep breaths
Close your eyes, and take several deep, slow breaths. Inhale deeply through your nose, feeling your chest and belly rise, and exhale slowly through your mouth. Allow each breath to ground you in the present moment.
💙 Let your breath guide you into a sense of balance in this 4-minute guided meditation, Breathing Room.
3. Observe your breathing
Gradually let your breathing return to its natural rhythm. Without trying to change or control your breath, simply observe it. Notice the sensation of air entering and leaving your nostrils, the rise and fall of your chest, and the rhythm of your breath.
💙 Don’t force your breath. Tamara Levitt’s meditation on Self-Compassion serves as a nice reminder to go easy on yourself.
4. Body scan
Gently shift your attention to your body, starting from the top of your head and moving down to your toes. Notice any areas of tension, discomfort, or pain, and move into relaxation. Acknowledge these sensations without judgment.
💙 Try one of Tamara Levitt’s Body Scans if you’d like to practice with a guide.
5. Notice sensations
As you continue to scan your body, allow yourself to notice all sensations, whether they’re physical, emotional, or mental. Recognize that these sensations are temporary and that you can observe them without being overwhelmed.
💙 Sitting With Grief is a short meditation that may help you soften during this painful time.
6. Mindful observation
If emotions arise, observe them with kindness and without judgment. Allow yourself to feel these emotions fully, understanding they’re a natural part of the grieving process.
7. Let emotions surface
Give yourself permission to let emotions flow through you. Whether it's sadness, anger, guilt, or longing, recognize that these feelings are part of your healing journey. You don't need to push them away or hold onto them. Simply let them be.
💙 The series on Grieving, from grief counselor Dr. Joanne Cacciatore, can help you tap into your emotions and embrace what you’re feeling.
8. Return attention
If your mind wanders to memories or worries, don’t be concerned. It’s natural. Gently guide your attention back to your breath or the part of the body you’re focusing on.
9. Reground yourself
If you feel lost or overwhelmed, bring your focus back to the physical sensations of the present moment, like your contact with the ground or the chair you’re sitting in.
💙 Support yourself through this time of loss by diving into this meditation series on Caring for Your Grief.
10. Gently open your eyes
When you feel ready, slowly open your eyes. Take a moment to notice your surroundings, acknowledging the space you’re in without rushing to move on.
11. Notice your feelings
Reflect on any changes in your emotional state. It's okay if you feel the same, slightly better, or even more emotional. Meditation is a process, not a quick fix.
💙 Stay centered, no matter what’s happening in your life, with Balanced and Present, a meditation from Jeff Warren.
12. Carry forward
As you conclude the meditation, set an intention to carry this sense of presence and compassion with you throughout your day. Grief may not vanish, but, through mindful attention, you can find moments of peace among the pain.
💙 Join Mel Mah and “Good Grief” actor Dan Levy in Calm Conversations, as they discuss navigating and coping with grief.
Grief meditation FAQs
Can meditation help with grief?
Meditation can offer a gentle, powerful way through grief, as it provides you with a quiet space where you can be with your feelings. Meditation can help you observe your thoughts and feelings without getting swept away by them, making the intense emotions more manageable. It can also help reduce stress and anxiety, which often accompany grief, by focusing your mind and bringing you into the present moment. Meditation can be a valuable part of your healing process, by helping you find moments of peace and clarity.
What not to do when grieving?
When you're grieving, there are some habits that can hinder your healing process.
Don't bottle up your emotions: Keeping everything inside can make grief more intense and overwhelming.
Avoid isolating yourself from others: While it's normal to need some alone time, staying connected with supportive friends and family can provide comfort and help you feel less alone.
Try not to rush your grief: Healing takes time, and everyone's journey is unique.
Don’t tell yourself how you should and shouldn't grieve: There's no right or wrong way to feel after loss.
How do I let go of grief?
Letting go of grief takes time. It involves accepting your loss and finding a way to move forward with your life. Start by acknowledging your feelings and allowing yourself to experience them fully. Creating rituals, such as lighting a candle for your loved one, can help honor their memory while acknowledging their absence. Seek support, whether from friends, family, support groups, or a therapist, for space to express your feelings and start to heal. Over time, focus on building a meaningful life in the present while cherishing the memories of what you've lost. This can help you let go of grief while holding onto love.
What are the 7 stages of grief?
The seven stages of grief, a concept derived from the Kübler-Ross model, describe a series of emotional responses that many people go through after a loss. These stages are not experienced in the same order by everyone, but they can provide an understanding of your grief as a reflection of love.
Shock and denial: You may initially feel numb or deny the reality of the loss as a way to protect yourself from the initial pain.
Pain and guilt: As the shock wears off, the pain of the loss becomes more pronounced. You might feel guilty about things left unsaid or undone.
Anger and bargaining: Frustration may give way to anger, and you might bargain with a higher power—or yourself—to try to change the situation.
Depression: Sadness and loneliness may follow, where you might withdraw and feel a sense of despair.
The upward turn: As you start to adjust to life without your loved one, the intense emotions may begin to lift slightly.
Reconstruction and working through: You begin to work through the practical aspects of living without your loved one and start to rebuild your life.
Acceptance and hope: This final stage is accepting the loss and finding ways to move forward with hope for the future.
Calm your mind. Change your life.
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