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Meditation and Mindfulness are Helpful Tools For Managing Grief

Meditation can be a great tool to work through and alleviate feelings of grief. As a practice rooted in intentionality and mind-body connection, meditation helps individuals break thought spirals, calm anxiety, and better process emotions. In this blog, we will cover how mindfulness and meditation are connected, the benefits of meditation during grief, and the affirmations to try after experiencing a loss. 

What is Mindfulness? 

Mindfulness means being fully present in the moment by having a detailed awareness of where we are and what we are doing and momentarily pausing any thoughts of the past or future. It helps to slow our body down and process each moment with greater clarity and without judgment. 

What is Meditation? 

Meditation puts mindfulness into action through guided practices that connect the mind and body. Its goal is to help individuals focus on the present moment and temporarily free the mind from obligations and anxiety. Meditation can involve:

  • Breathing techniques.
  • Focusing on a particular affirmation.
  • Simply taking in the surrounding environment. 

Benefits of Meditation During Grief

While meditation cannot take away your grief, it can make the healing process more manageable. Since everyone experiences grief differently, the benefits of meditation can vary from person to person. Reported benefits include:  

  • Meditation apps like Headspace or Calm can help decrease stress, anxiety, and depression
  • Reduces PTSD symptoms
  • Manage physical symptoms of grief, including tension throughout the body.
  • Meditation breathing techniques can break nighttime thought spirals and help combat grief insomnia.
  • Process thoughts and feelings in a safe space created for you and your body exactly as you are in the present moment without judgment.

Contact a licensed therapy professional if you have tried mediation and other coping mechanisms without success. They will help you unpack your grief experience and provide additional tools to help you heal. You are not alone! 

Meditations and Affirmations to Try After a Loss 

  1. My feelings matter, and I will accept all of my feelings and emotions as they arise. 
  2. My grief is normal. It is not too loud, too big, or too scary. And my grief will ease over time. 
  3. My grief will change me, and that is okay. 
  4. My grief stems from a place of love. Look at the healing process not as moving on but as growing around loss.  
  5. It is okay for me not to feel strong right now. Rest is also important for healing.
  6. Grieving is difficult. Healing and growth can be painful. And also, I am capable of managing difficult and painful circumstances. 
  7. Creating new boundaries that better serve me is okay. Being present for myself during this time of grief is more important. 


Your emotions are real. Your feelings are valid. The process is messy, but once you start acknowledging each emotion – grief, guilt, anger, regret, relief, sadness – your grief suddenly becomes easier to handle. Be gentle with yourself today and continue moving forward at your own pace.