Grief changes us, often in ways we never imagined. Meditation for grief does not undo what has happened, but it offers a compassionate pathway to navigate the terrain of loss. As I’ve shared in my book, Living with Grief (formerly Mindfulness & Grief):

"There are no 'bad' meditators. There are only people who meditate, and people who do not. There was a time in your life when you did not know how to speak or walk or ride a bike, but you learned. All it took was wise instruction and practice." (page 23)

What Is Meditation?

Meditation is much like physical exercise: there are countless ways to practice it, and each approach offers its own set of benefits. While exercise strengthens your body, meditation—mental exercise—strengthens your mind. I often describe meditation as compassionate mind-control. When you meditate, you choose where to direct your attention, rather than allowing your thoughts to wander uncontrollably.

Just as with any exercise, meditation requires practice and patience. And just like athletes continue to train, even seasoned meditators benefit from ongoing practice. If you’re new to meditation, I encourage you not to be discouraged. As I often say, "Grief and meditation are both practices in compassion—not just for others, but for ourselves.

There are many types of meditation, each offering unique benefits on the journey through grief. In this article, we focus on the foundational practices that align with the first four steps of my eight-step system, detailed in my books and the Handbook of Grief Therapies. These practices are designed to support you in the early days of grief, providing essential coping skills and self-care strategies. Meditation for grief can help you manage the overwhelming symptoms of loss, giving you a sense of agency amidst the chaos.

Benefits of Meditation for Grief

• Improve sleep and counteract grief-related insomnia
• Reduce physical pain and tension
• Ease difficult emotions
• Cultivate compassion for yourself and others
• Maintain a connection with your loved one
• Enhance immune function and overall health
• Increase focus and concentration

These foundational meditations are the building blocks of resilience, helping you navigate the early days of grief with greater ease and self-compassion. As you progress through the steps in my system, you'll continue to build on these practices, deepening your ability to cope and care for yourself as you move forward on your grief journey.

Different Meditation for Grief Techniques

Focus & Concentration Meditation

In the early stages of grief, finding a moment of calm might seem impossible. Focus and concentration meditation—like counting your breath or repeating a mantra—offers a way to create a small sanctuary amidst the emotional storm. These practices help you manage the physical and emotional symptoms of grief, such as anxiety and restlessness, by providing your mind with a specific point of focus.

This type of meditation can also be effective in reducing physical discomfort, particularly in the early days of grief when the body often carries the weight of emotional pain and is often in a state of fight-flight-freeze. It’s especially helpful for those struggling with sleep, as it calms the mind and body, making it easier to rest.

Mindfulness Meditation

Mindfulness meditation encourages you to stay present with your experience, allowing you to be with your emotions without being overwhelmed by them. By focusing on the sensations in your body and your immediate environment, you can gently pull back from the cycle of thinking about past regrets or future worries.

Mindfulness doesn’t mean pretending everything is okay. Instead, it’s about making space for all your experiences—whether they’re pleasurable, unpleasurable, or neutral. This practice helps you soften the edges of your pain and find small moments of peace amidst your suffering.

Compassion & Loving-Kindness Meditation

Grief can feel incredibly isolating, but compassion meditation helps you connect more deeply with yourself and others. This practice involves softening your heart toward your own struggles and acknowledging the shared humanity of those around you.

In times of grief, we can be hard on ourselves and others, leading to conflict and further isolation. Compassion meditation helps reduce these tensions by fostering understanding and kindness, both for yourself and for others who are grieving in their own way.

Meditation for Difficult Emotions

This meditation focuses specifically on handling the intense emotions that often accompany grief, such as sadness, anger, or despair. Instead of resisting these feelings, this practice encourages you to explore the physical sensations that accompany the thoughts, allowing them to be addressed without feeding the story loop.

Tending to your heart with compassion during grief is one of the most healing practices you can engage in. This meditation helps you process and release difficult emotions, rather than letting them fester and grow.

Contemplative Meditation

As you begin to navigate life after loss, contemplative meditation offers a way to reflect deeply on your experiences and gain insight into your personal journey. This type of meditation involves sitting quietly with a question or thought, allowing you to explore it with an open and curious mind. Rather than seeking immediate answers, contemplative meditation encourages you to sit with your thoughts and feelings, giving them space to unfold naturally.

Contemplative meditation is particularly valuable during grief, as it helps you process the changes that loss brings. It’s a way to engage with your grief, rather than avoid it, allowing you to understand how your loss has reshaped your worldview and sense of self. Through this practice, you can begin to rewrite your story, finding new meaning and direction in your life.

Free Guided Meditations for Grief 

The guided meditation MP3s below are based on my Living with Grief book, and are examples of resources that are available when you join the Awaken Meditation for Grief Group , which has a course library filled with guided meditations and videos. We also meet online every week to practice, share, and support one another.

Meditation For Grief Classes Online

Learning to meditate is a powerful way to navigate the complexities of grief, but it’s not always easy to do it alone. Grief can make it challenging to focus, relax, or even know where to start with meditation. That’s why having a meditation teacher can make a significant difference.

A meditation teacher offers personalized guidance, helping you choose the right techniques for where you are in your grief journey. They can support you in developing a practice that meets your unique needs, whether you're dealing with intense emotions, struggling to sleep, or simply seeking a moment of peace. With the right guidance, meditation becomes a tool not just for coping, but for healing and transformation.

If you’re ready to learn how to meditate or deepen your practice, consider joining my online meditation for grief group. Together, we’ll explore practices tailored to your journey, providing the support and connection you need during this challenging time. You don’t have to navigate grief alone—let’s walk this path together with compassion, understanding, and the healing power of meditation.