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Writer's pictureIrene Evangelou
Aug 146 min read

Meditation for Grief


PEACE with Anxiety Podcast Episode 28



This episode is a meditation for grief. After last week's episode on Anxiety and Grief, I realised that many of you are navigating grief and loss and therefore I wanted to offer you another tool to help you cope with grief. So this episode is for you.


I will guide you through a gentle, mindful grief meditation designed to help you explore and acknowledge your feelings with compassion. By creating space to notice your emotions as they arise, this meditation offers support in navigating the complex and often overwhelming journey of grief. Join me as we sit together in a safe, comforting space, allowing ourselves to be present with whatever emotions come up, without judgment or the need to change them. This practice is an invitation to honour your experience and take a step toward healing.

 


Click 'PLAY' to Listen




Let's Talk About Grief' campaign


But before we dive in, I want to share something really special with you. It's the 'Let's Talk About Grief' campaign, a wonderful initiative by Griefline and the National Association for Loss and Grief. This campaign is running throughout August and aims to raise awareness and understanding of grief. They'll be sharing invaluable resources, insights, and events covering topics like loneliness, sleep health, a child’s perspective, end-of-life care, grieving at work and the role of the workplace, infant loss, pet loss, and many other aspects of living losses.


And this campaign is so close to my heart because grief is often overlooked, yet it touches so many lives in profound ways. Griefline and NALAG are doing incredible work to spark meaningful conversations and foster a deeper understanding of what grief is. I'm a huge supporter of Griefline’s impact, and as a volunteer as well, it’s been my privilege to be part of such a compassionate organization. It’s also my mission to spread awareness about grief and to support those who are navigating through it. So, that’s why I’m excited to be part of this campaign and to share its message with you.


For more information on the Let’s Talk About Grief campaign or other grief and loss resources, please see the links below.


Let’s Talk About Grief awareness campaign: https://griefline.org.au/2024-grief-awareness-campaign/

Grief and Loss Resource Hub: https://griefline.org.au/resources


Meditation for Grief [Ep 28]


Meditation for Grief


So let’s go ahead and find a comfortable position

And just take a moment to settle in

Make sure distractions are turned off

And like we said last week grief is a deeply personal experience, and in this meditation, we’ll practice being mindful of those emotions, giving them the space to be seen and acknowledged without judgment.

So don’t be surprised if you find yourself becoming emotional during this meditation.

And just know that grief doesn’t have a timeline, and there is no 'right' way to grieve.

So it’s okay to take all the time you need and to feel all the emotions that arise in a safe and supportive space.

So, let's take a few moments to centre ourselves. With each inhale, bring your awareness to the present, and notice the sensation of the breath entering your body. As you exhale, release any heaviness or tightness you might be holding, simply allow yourself to be here, right now.

So inhale completely filling up with air and exhaling releasing that air back out.

As you continue to breathe allow your breath to become deep and steady,

And start to notice any feelings that are present in your body.

You might feel sadness,

a sense of loss,

or perhaps a tightness in your chest.

You might feel anger, confusion, or even a sense of numbness.

Whatever you are feeling, simply notice it

and when you're ready slowly try to soften the areas where you are physically holding onto that pain and grief.

Now, begin to feel that tension soften a little bit,

And start to be present with what you are feeling right now in this moment.

With each breath, allow yourself to feel whatever is there. Breathe out, letting go of any resistance to the feelings that arise.

Just know that There’s no right or wrong way to feel

only the experience of being present with whatever is here, in this moment.






And for times of grief, it can be helpful to allow what’s there to be there

And to open into a space of wonder and compassion.

And you may be asking:

How do I allow what’s there to be there

When I feel very challenged by something,

well all you can do sometimes

is to simply wait it out,

to simply be with our actual feelings as they happen,

To experience them in the body,

And to allow them to flow.

Oftentimes, it means allowing yourself to cry,

To talk to a friend,

And to allow yourself to grief,

To let in all of the complex emotions that want to present themselves.

In a safe, protected place with loving people by your side,

And it can be very healing to allow yourself to not be okay, to fall apart.

but knowing that you have the courage and strength to eventually pick yourself up,

To know that all you have to do now is to feel your feelings, with mindfulness and self-compassion.

Over and over.

Breath by breath.

There is no way to know when grief will end.

But with a caring presence, it will.

And as you know, grief has its own way of unfolding.

No one can plan it and no one can get rid of it.

But sooner or later, it can feel appropriate to want to let go,

to release those heavy feelings.

But for now, just feel

And give yourself permission to feel the grief and be human

And just experience what is coming up and know that being a friend to yourself will give you the strength you need to come back to process your grief

Just be present with whatever arises and allow yourself to feel

Now take your hands over your heart and feel your heartbeat while giving yourself permission to feel however you want to feel.

And take a moment to honour yourself for the courage it takes to sit with your grief, to notice and feel your feelings.

And now inhale, breathe into the nose, and exhale sign out the mouth, releasing that grief and pain.

And let’s do that 2 more times,

Breathe in and out

Take another deep breath in and breathe out.

And know that whatever you do today is enough, and you are not alone in your grief.

Thank you for your courage To be WITH your grief today



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I also want to give you a friendly reminder that if you are going through something very specific and very challenging you can always reach out to me, I do private sessions whether you are looking for counselling or Rapid transformational therapy, and I also create custom meditations. So if you are really working through something and would like some personal help with that, I would be happy to help you through it by kind of talking through it and working on how to use inner work to help get those results you are looking for and help work through some of this pain.





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Important Links



🔗 Find more mental health tools and resources in my Etsy Shop

PeacewithAnxiety Etsy Shop - Irene Evangelou

 


Have more questions about Grief?




  • If you are looking to book just an individual one-on-one Rapid Transformational Therapy Session (RTT), then click the link below






  • If you are looking to book just an individual one-on-one Online Anxiety Counselling in Australia then click the link here ➡ Book your Session



About the Author - Irene Evangelou

All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

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