Mindfulness exercises are very helpful for people who are grieving, offering a way to process emotions and find moments of peace. By gently guiding you to stay present with your feelings, mindfulness helps you deal with your grief without feeling overwhelmed by it. These exercises will help you create a safe space where you can experience your emotions fully, allowing healing to unfold at its own pace.
Here are some mindfulness exercises that are useful and support those dealing with grief:
Mindful Breathing
How it Helps: Grieving can often bring waves of intense emotions that make it hard to stay calm. Mindful breathing helps slow down the mind and body, offering relief from stress and overwhelming feelings.
Practice: Sit in a comfortable position with your eyes closed. Take a slow, deep breath in through your nose, filling your belly. Hold for a moment, and then exhale slowly through your mouth. Repeat for a few minutes, focusing on the sensation of air entering and leaving your body. If your mind wanders, gently bring it back to your breath.
Body Scan Meditation
How it Helps: Grief often affects the body, leading to physical symptoms like tension, aches, or fatigue. The body scan meditation brings awareness to these areas and promotes relaxation.
Practice: Lie down comfortably and close your eyes. Starting from your toes and working up to your head, bring gentle attention to each part of your body. Notice if there’s any tension, and allow yourself to relax each area as you go along. Take your time, pausing at areas that feel tense or hold discomfort, acknowledging and then gently letting go.
Mindful Walking
How it Helps: Walking can help process grief, both physically and mentally. Walking mindfully keeps you grounded, present, and connected to your surroundings.
Practice: Find a quiet place to walk, like a garden or park. Walk slowly, paying close attention to each step, feeling the ground beneath your feet, the air around you, and the movement of your body. Let go of any urge to rush or think of other things. Focus on each footfall and the sensations as you walk.
Journaling with Mindfulness
How it Helps: Writing down thoughts and emotions with mindfulness can be a powerful way to express what feels too complex or painful to say out loud.
Practice: Set aside 5-10 minutes each day to write whatever comes to mind without judgement. Focus on the present moment and describe your feelings, sensations, and reflections as they are. You might write letters to your loved one, describe memories, or simply document how you’re feeling. Stay aware of each word and sentence as it flows onto the page.
Gratitude Reflection
How it Helps: Though it may be challenging, focusing on moments of gratitude can create a positive shift in perspective and help you cherish meaningful memories of your loved one.
Practice: Take a few moments each day to reflect on something for which you feel grateful, even if it’s a small memory or quality of your loved one that brought you joy. This could also be gratitude for any support around you, a comforting object, or even simple things like a warm cup of tea or a quiet moment.
Guided Imagery
How it Helps: Visualising a safe, peaceful place can be comforting, offering a mental retreat and helping you reconnect with calmness during times of emotional overwhelm.
Practice: Close your eyes, take a few deep breaths, and imagine yourself in a safe, peaceful place, like a beach, forest, or garden. Picture the sights, sounds, and smells around you. Imagine yourself feeling calm and at ease. If you wish, visualise your loved one with you, sharing this serene moment together.
Mindful Acceptance of Emotions
How it Helps: Grief brings waves of complex emotions. Practising mindful acceptance can help you acknowledge these feelings without judgement, allowing them to flow rather than bottling them up.
Practice: When you feel sadness, anger, or any difficult emotion, pause and notice where you feel it in your body. Gently name the feeling and remind yourself it’s okay to feel this way. Give yourself permission to feel what you feel, knowing that each emotion will eventually pass.
These exercises can be done at your own pace. They are about creating gentle, present moments that support you in dealing with grief. Practising even a few of these mindfulness exercises can be a kind way to nurture yourself and find a little comfort during your grief.
