Holding Grief Gently

Grief is one of the heart’s natural responses to loss. When we grieve, we give ourselves permission to feel the truth of the pain of our loss—our own unique experience. By allowing ourselves to grieve, we slowly begin to acknowledge, participate in, and accept the reality of our losses. Sometimes, the best way move with the pain in the moment is simply to feel without judgment.

It takes a lot of courage to grieve and to honour the pain we carry. Grief doesn’t always look the same. Sometimes, it comes in the form of tears, sometimes in quiet, alone moments, or loud ones like at a sports game, in the supermarket, or even in a song on the radio. As we face our grief, we come face to face with our own vulnerability. We can feel uncomfortable, powerless and, at times, defeated. This can be the restless storms of emotion. This is your grief demanding your attention.

In our culture grief is not generally talked but I think we are beginning to understand that we need space to grieve and that we need others to help us carry the weight of our loss . We need to respect our tears. Without a way to grieve, to truly feel what we’re carrying, we’re left to simply pretend—armour up and hide our pain, numb ourselves. When we pretend our hearts cannot heal or grow from the grief we’ve experienced and carry. Grief has insight and lessons for us to learn.

Lets mediate on your grief, I encourage you to take the time to truly be with it. You might choose to sit alone or with someone you feel safe with. Create a space where you feel comforted and safe. When you’re ready, begin by noticing your breath. Feel the rise and fall in your chest. This will help bring you into the present moment and allow you to connect with what’s inside you. If it helps, gently place one hand on your heart, as though you’re holding a fragile, precious, vulnerable being—because you are.

The grief we carry is not only ours. The world is grieving. We are part of the larger grief of the world. So, hold it lovingly.

As you continue to breathe, bring to mind the loss or pain you are grieving. Let the memories, images, and emotions come naturally. Hold them with care as they surface—slowly, layer by layer. There’s no rush. Take your time.

Continue to breathe softly, compassionately. Let whatever feelings arise—whether pain, anger, love, fear, or sorrow—just be. Gently touch them. Let them unravel from your body and mind. Make space for whatever comes up, and honour the whole story. Breathe deeply and hold it all with tenderness. Show yourself kindness for all of it—your grief and your love. And for others, too, whose hearts are also heavy.

Remember, the grief we carry is part of the grief of the world. So, hold it with care. Let it be honoured. You don’t need to keep it inside anymore. You can embrace it. You can weep, you can feel, you can sit with it.

Embracing grief is a long, often tear-filled process. But it follows for the wisdom of your body and heart to lead you. Trust in it. Trust in the unfolding. Along with meditating, your grief might want to be journaled, cried with, sung at the top of your lungs, or even danced through. Let the timeless wisdom within you guide you through it, and awaken a tender, open heart.

Just remember, grief doesn’t disappear. It is part of you. Over time, with more and more compassion, there will be space around it. The heart will open. And, little by little, you’ll notice moments of new life, like quiet moments of peace emerging from the chaos. The body will begin to relax, and easier breaths will come. This something you can trust. Life and the heart can renew themselves. Grief is part of your love story, a part of you. When you turn towards your grief, there is the possibility for healing.

Love from,

Kath

One-Minute Grief Meditation for your heart

Take a deep breath. Let your shoulders drop and your body soften.

Place your hand on your heart. Feel its warmth, its steady rhythm.

Close your eyes and bring to mind the love you have for the one you have lost. Let it fill your heart, just as it always has. Be aware.

Now, allow your grief to be there, too. No need to push it away. No need to change it. Just let it sit beside your love, because they belong together.

Breathe in kindness for yourself. Breathe out any tension you may be holding.

Grief is not something to fix—it is something to carry with tenderness. Your love and your grief walk hand in hand.

Take another deep breath. When you’re ready, gently open your eyes. You are not alone in this. You are held, you are loved, and your grief is honoured

Love and grief walk hand in hand