Meditation for Grief – Tackle Your Loss by Turning Inward

  • Inoble

  • Feb 07, 2022

Everyone grieves differently. It varies from person to person. For some, grief goes quickly, while for others, it takes a while. In reality, we never truly move on from the loss of a loved one, they leave us with a void, an emotional hole in our lives.. However, change and adaptation are inevitable, and we eventually find a place in our hearts where the memories of that person can rest peacefully, allowing us to smile and be at peace within.

What is Grief Meditation?

Meditation for loss and grieving isn’t the only solution for helping individuals cope with loss. It is always better to reach out to a professional and of course, rely on friends, family and support groups. If a person is having a hard time, they must opt for whatever is comfortable for them. There is nothing else individuals can do to hasten the healing process. They should strive to be patient and kind to themselves. There is no one size fits all time for grieving and coming to terms with the loss of a loved one. 

In whatever stage you are in the process of mourning, you’ll realize just how tortuous the thoughts, emotions and memories can be. Grief might make you feel as if you are the only one experiencing it. But the truth is that everyone goes through it at some point in their life, to different degrees. It is important to know that no one is alone in grieving, and that we all emerge stronger from the experience in many ways. 

Why is Grief Meditation Important?

Many individuals find it difficult to face their thoughts, feelings and memories during these terrible grieving times. But they can learn to make space for themselves in their grief through meditation. By learning to accept, heal and finally let go of their grief, individuals can find peace. Perpetually, when we say “let go”, we mean letting go of the tension, and thoughts that worsen the pain and heartbreak experienced by the grieving person.

Symptoms of Grief 

The human body’s natural reaction to loss is called the grieving process. Losing a loved one can be the  most devastating event, but there are many other  heartbreaking losses that can occur. For instance, losing a friend, a career, a pet, or even a decline in . These are just some of the many types of painful losses that can befall on a person. 


There is a wide range of emotions that can accompany grief such as guilt, aggravation, loneliness, anxiety, depression and despair. Physical symptoms of sadness can be quite genuine, as our minds and bodies are deeply linked. 


  • Digestives issues 
  • Sore muscles 
  • Tiredness 
  • Frequent headaches 
  • Chest pain 
  • Increased irritability 
  • Numbness 
  • Feelings of emptiness 
  • Inability to experience happiness 
  • Bitterness 
  • Changes in appetite 
  • Sleep Issues 
  • Exhaustion 
  • Illness
  • Physical pain 

Benefits of Meditation for Grief 

The whirlwind of emotions and experiences that accompany the loss of a loved one can be extremely overwhelming. Meditation does not alter the sentiments, but it does change the perception and grow one internally. In the time of grief and loss, the body and the mind can find comfort and solace through mindfulness meditation. 

Multiple researches assure that mindfulness meditation changes the structures of our brains by increasing the gray matter. Additionally, the activity in the amygdala changes. It is a part of the brain that is responsible for processing fear and anger. 


Meditation has been proven to 

  • Reduces pain 
  • Alleviates anxiety
  • Reduces confusion 
  • Diminish stress 
  • Boosts the immune system 
  • Increases concentration 
  • Generates compassion

In addition to the above mentioned benefits, mindfulness meditation assists individuals in the healing of grief, because it helps them live in the present moment along with accepting their loss.. It is necessary for grieving individuals to deal with grief or else it can turn into a roller coaster of painful emotions. . Anything that can increase concentration and focus and bring individuals back to their present is a tool that facilitates internal healing. 

Guided Meditation for Dealing with Grief

These are the steps you can do to start meditating. 

  • Get comfortable on the floor or in a chair and take a few deep breaths. 
  • As you exhale, gently close your eyes and focus on your breath. Notice its flow and how it impacts the movement of the diaphragm. 
  • Take note of how you are feeling currently. Notice whether you feel heaviness or lightness in your muscles. Do not worry if there is heaviness because it will subside after some time. 
  • Begin the scan of your body and relieve any tension found in the muscles. Be patient with yourself because rushing things can bring more harm than good. 
  • Feel the sensation of air touching your skin and the sound vibrations entering your ears. Notice its impact on your thoughts and feelings.
  • As you inhale, feel the body recharging with optimism like optimism in (while breathing in), and pessimism out (while breathing out).
  • If you find any negative thoughts filling up your mind, let them be and be kind to them. It is because meditation exercises teach non judgemental observation of inner life. 
  • Acknowledge the fact that you are grieving and it will take you time to overcome what you are feeling. 
  • Take deep breaths and focus on your breathing. Even when thoughts wander, bring the focus back gently. 
  • Practice this everyday for 5-10 minutes at least. 


Individuals must keep in mind that the grieving process is unique to each person. The “you should get over your melancholy already” or “you have been grieving for long enough” may be pointed out to you but comments like these don’t really matter. Don’t allow them to get to you because your journey is unique and you will benefit from it greatly. Take the time and energy to heal. Opt for online courses if you do not feel like going outside for healing. 

Read More: Symptoms of Anxiety and Depression – How Mindfulness can Help