How to use meditation to process Grief

by Jodh Kaur
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Whether it is the death of a loved one - human or animal, the end of a relationship or the realization that your life isn’t exactly how you thought it was going to be, we experience grief in many ways throughout our lives.

Grief is not linear. We don’t just get over it or work through it after the loss and move on.

As we grow through life, grief will re-emerge and we will have the opportunity to experience it again, surrendering into it, seeking the lessons that lie within. Grief may visit around expected times like the anniversary of the loss or a birthday or a big event in your life, but it also may pop up when you least expect it - seeing the first butterfly in spring or hearing a song may elicit an unexpected memory followed by tears, anger or confusion. Grief can be a signal to stop, listen, and surrender. Like savasana, it’s an opportunity to integrate once more.

We can use our meditation practice to support us in this process. When grief visits, take time out to sit on your mat and play your favorite mantra. Have your journal nearby to write down anything you may want to revisit. As you listen to or chant the mantra, allow your feelings to come forward. Acknowledge them, feel and experience them, and have gratitude. Feel the anger, sadness, despair, loss, fear, uncertainty - any feelings that come up for you. Feel them. Cry if you need to, tears are healing. Hug yourself or a pillow. Feel compassion for You. Chant or listen to the mantra, letting the sounds of love and healing surround and support you.  Continue daily as long as needed to help you digest your grief with the knowledge that you can return to this practice at any time.

Finally, when you are ready, share how you’re feeling with someone else. Allow yourself to be held, supported and loved. This vulnerability builds connection, trust and understanding. And through this meditation and connection with others, we heal and restore ourselves and each other.