Guided Meditation for Grief and Loss

By Heather Stang, MA, C-IAYT

Updated: April 19, 2020

Posted: October 7, 2014

Also Available for Free Download on

During this guided meditation for grief and loss, you will have the opportunity to explore your grief without becoming grief itself.

Grief leaves most of us feeling unhinged, unsure of where to begin our healing journey. I recorded this guided meditation for grief and loss with the hope that it can be an anchor during tough times. Mourning a loved one is a balancing act - we naturally engage in the dual process of grief - moving back and forth between immersing ourselves in loss and navigating our way through the life that is left beyond the loss. This 18 minute meditation will teach you how to find refuge in your breath, and give you permission to reflect on your own self-care needs, and even help you set an action step that will help you take one small step towards finding the support you need. There is no elixir to heal the pain of grief, but there are steps you can take to ease your suffering.

Was this meditation helpful for you? I would love to hear about your experience with this or other mindfulness practices. Please feel free to contact me with your story or questions.

Disclosure: Never play this meditation in a car. If you are under a doctor’s care or have symptoms of PTSD or other mental health diagnosis, please discuss your intentions to start a mindfulness practice to ensure there is no conflict or contraindications with your current treatment.

Heather Stang, MA, C-IAYT

About the author

Heather Stang, M.A. is the author of Mindfulness & Grief. She holds a Masters degree in Thanatology (Death, Dying, and Bereavement) from Hood College in Maryland, and is a certified Yoga Therapist. She is on the Advisory Board for the highly regarded military family survivor organization Tragedy Assistance Program for Survivors (TAPS) and is a faculty member of the Portland Institute of Loss & Transition, founded by Dr. Robert A. Neimeyer. She is also the host of the Mindfulness & Grief Podcast, founder of the Mindfulness & Grief Institute and the Frederick Meditation Center in Maryland.

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