visualizing inner peace meditation

Visualizing A Place of Peace: A Grief Meditation & Journaling Prompts

By Heather Stang, MA, C-IAYT

Posted: March 11, 2024

Meditation offers a sanctuary for the mind, a place where calmness and clarity can replace the turmoil and noise of everyday life. It's a practice that doesn't ask you to change who you are but invites you to become more aware of your inner self.

When you are in deep grief, even a moment of relaxation may seem like a distant dream. Yet, it's in these moments of distress that we need peace the most, and in the calm we find the most profound healing and growth

This practice is not about denying your pain, or "fixing" your grief; it's about learning to live with it, understanding that the experience of grief is an adaptive one that includes learning how to self-soothe your pain. 

Relaxation Meditation: A Path to Inner Peace

  1. Find a Comfortable Space: Begin by finding a quiet, comfortable place where you can sit or lie down without interruptions. Allow yourself to be in a position that feels natural and relaxing to you.
  2. Breathe Deeply: Close your eyes and take a few deep breaths. Inhale slowly through your nose, feeling your chest and belly rise. Exhale gently through your mouth, feeling a sense of release with each breath.
  3. Body Scan: Starting at the top of your head, gently bring your awareness to each part of your body. Notice any areas of tension or discomfort, and as you exhale, imagine releasing this tension, letting it flow out of you.
  4. Visualize a Place of Peace: Imagine a place where you feel completely safe and at ease. This could be a real place or a creation of your imagination. Visualize the details of this place—the sounds, the smells, the colors. Allow yourself to be fully immersed in this peaceful environment.
  5. Rest in Awareness: Remain in this state of relaxation, letting your thoughts pass by without attaching to them. If your mind wanders, gently bring your attention back to your breath or your place of peace.
  6. Gradually Return: When you feel ready, gently bring your awareness back to your surroundings. Notice how your body feels, acknowledge your state of mind, and when you're ready, slowly open your eyes.

Journaling: A Reflection on Inner Peace

Journaling offers a tangible way to express what's often too complex for words alone. It's a reflective practice that allows you to explore your thoughts and feelings in a private, unfiltered way. After your meditation, take some time to journal. Here's a prompt to guide you:

  • Reflect on Your Meditation Experience: What thoughts or feelings arose during your meditation? Did you find it challenging to visualize your place of peace, or did it come naturally? How did your body feel during the body scan?
  • Explore the Notion of Relaxation: What does deep relaxation mean to you? Can you recall a time when you felt completely at ease? What were the circumstances that led to this feeling, and how can you incorporate more of these moments into your daily life?

This practice of meditation and journaling is not a one-time journey but a path you can return to as often as needed. Each time you may discover something new about yourself, or find a deeper level of relaxation than before.

Join Us at Awaken Online Grief Support Program

Your journey through grief and towards resilience is deeply personal, but you don't have to walk it alone. If you're seeking a community that understands, where you can learn and grow in your own time and space, consider joining the Awaken Online Grief Support Program. Together, we explore mindfulness, meditation, movement, and journaling as tools for self-care and resilience through grief and beyond. Let's embrace this journey together.

In embracing practices like meditation and journaling, we learn not just to live with grief, but to grow through it, acknowledging that this growth isn't a gift but a testament to our strength and heartache. These moments of deep relaxation are stepping stones on a path of resilience, guiding us gently through the landscapes of loss and healing.

Heather Stang, MA, C-IAYT

About the author

Heather Stang, M.A. is the author of Living with Grief and the guided journal, From Grief To Peace. She is the creator of the Mindfulness & Grief System that is featured in the Handbook of Grief Therapies (2023) and is the founder of Awaken, a mindfulness-based online grief support group. Heather also hosts the Mindfulness & Grief Podcast, and offers mindfulness-based grief support online through her organization, the Mindfulness & Grief Institute. She holds a Masters degree in Thanatology (Death, Dying, and Bereavement) from Hood College in Maryland, and is a certified Yoga Therapist. She currently lives in Falling Waters, WV.

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