These mindfulness-based meditations for grief will help you calm your mind and reduce your suffering. It is not hard to get started, and once you try it you will more than likely be pleased by the benefits. If you are ready to try it for yourself, find a quiet place to practice. You can then stream or download guided meditations from the Mindfulness & Grief Book, recorded by the author Heather Stang.
The guided meditations for grief on this page can also be played on your smartphone through the SoundCloud.com app. Just look for Heather Stang!
Disclosure: Never play these meditations in a car. If you are under a doctor’s care or have symptoms of PTSD, please discuss your intentions to start a mindfulness practice to ensure there is no conflict or contraindications with your current treatment.
Meditations for Grief
Meditations for Grief: Track Descriptions
Guided Meditation for Grief & Loss
Grief wipes us out, and leaves most of us feeling unsure of how to go on after our great loss. This meditation offers refuge, rest, and a time to reflect on the needs of your body, mind and spirit. Blending traditional compassion meditation with relaxation techniques and mindful inquiry, it is my hope that this recording will help you find balance during life after loss.
Guided Relaxation for Anxiety, Grief & Stress
Based on the proven Relaxation Response technique, this guided meditation is designed to reduce anxiety and cultivate deep relaxation, this meditation is ideal for anyone suffering from anxiety, grief and stress. You do not need to have a “calm” mind to benefit from this practice. Listen to this guided relaxation in a warm, quiet room, and ask to be undisturbed for at least 30 minutes.
The Body Scan
There are many ways you can practice mindfulness. It can be especially helpful to start with mindfulness of your body. When you are grieving there is a good chance you are experiencing a wide range of physical reactions to your loss. This body scan exercise will help you start a dialogue with your body, and help you tend to it with compassion. During this practice, you will use your senses to observe your body starting at your feet and working your way up to your head. You can do this standing up or laying down.
Yoga for Grief
Yoga is meditation in motion. Moving and stretching your body allows you to release tension, and give your mind a place to “rest” when it would otherwise ruminate. Practice yoga before meditation to help release anxious energy and prepare your body for sitting. Always honor your edges, never push yourself. If your breath is not easy and regular, back off of the posture or modify it completely until you can breathe with ease. The purpose of yoga is not to achieve a particular posture – rather it is to unite your body, mind and spirit.
Mindfulness of Breath Meditation
Your breath is always with you, and yet like many things, we often fail to notice it. In this practice, you will observe each inhale and each exhale as it occurs. This will allow you to anchor yourself to the present moment. This classic meditation may be practiced seated, either on a cushion or a chair. It may also be practiced laying on a yoga mat or blanket. To support this practice, read the article “Breathing Exercise for Grief & Stress.”
Metta Compassion Meditation: The Prayer of Loving-Kindness
In my experience, compassion is one of the most healing qualities to cultivate when you are grieving. The ancient Buddhist practice of metta meditation – also known as the Prayer of Loving-Kindness – offers formal instruction to help open your heart. You will begin by sending loving-kindness to yourself, and then other beings in the following order:
- Teacher or Spiritual Leader
- Neutral Person
- Difficult Person
- All Sentient Beings