Navigating Grief with Mindfulness: A Personal Reflection and Four Ways to Cope

Dear Mindful Friends,

Navigating the path of grief is a deeply personal journey, unique to each individual. No two people will experience it in exactly the same way, and there is no right or wrong method for processing loss. What we do know, however, is that avoiding grief often takes more energy than allowing ourselves to fully experience it. Grief is not something to be conquered or outrun—it is something to be acknowledged, felt, and integrated into our lives as we move forward.

I’m writing to you today from a place of personal loss. Over the weekend, my lovely grandmother passed away at the age of 90. She was a beautiful source of support and happiness in my life, and I feel a deep sense of loss knowing that I will not be able to speak to her again. In honoring her memory, I’ve found myself leaning on my mindfulness practice more than ever. I want to share some of what has been helping me, in the hope that it might help you or someone you love who is grieving.

Grief is the emotional response to loss—whether the loss of a loved one, a relationship, a job, or a way of life. It can manifest in many ways, including sadness, anger, confusion, numbness, and even physical pain. There is no “getting over” grief; rather, it is something we learn to carry with us, allowing it to transform over time.

Using mindfulness with grief is not intended to diminish the pain of loss. Instead, mindfulness allows us to acknowledge our pain and face it head-on, rather than expending energy trying to suppress or escape it. When we allow ourselves to be present with our grief, we create space for healing. Below are four simple ways to use mindfulness during times of grief:

1. Acknowledge and Accept Your Feelings

Grief is a complex mix of emotions, and it’s natural to experience waves of sadness, anger, guilt, relief, and even moments of joy. Mindfulness teaches us to acknowledge our feelings without judgment. Instead of pushing emotions away, allow yourself to feel them fully. When a painful moment arises, take a few deep breaths and simply name what you’re feeling: “I feel sadness,” “I feel overwhelmed,” or “I feel lost.” Acknowledging emotions without resistance can make them feel less overwhelming.

2. Create Healthy Boundaries

Grief can be exhausting, and not everyone will understand your journey. Mindfulness encourages us to recognize what we need and set healthy boundaries. If certain conversations, social situations, or responsibilities feel too heavy, it’s okay to say no. Give yourself permission to prioritize your well-being. Pay attention to how different interactions make you feel, and honor your energy levels without guilt.

3. Practice Self-Compassion and Self-Care

Mindfulness reminds us to treat ourselves with the same kindness and patience we would offer a dear friend. Grief can make everyday tasks feel daunting, so focus on small, nurturing actions. Take gentle walks in nature, nourish your body with comforting foods, get enough rest, and engage in activities that bring you peace, whether that’s journaling, meditation, or simply sitting in stillness. If tears come, let them flow without shame—grief is not a sign of weakness; it is a testament to love.

4. Share Your Story When You’re Ready

There is healing in sharing our grief. Speaking about our loved ones, writing about them, or simply saying their name keeps their memory alive. Sharing your story not only honors your grief process but also honors the person you lost. When you feel ready, consider talking with a trusted friend, joining a support group, or even writing a letter to your loved one. Expressing your emotions outwardly can be a powerful way to process them inwardly.

Grief is a journey that unfolds in its own time. There is no rush to heal, no deadline for moving forward. Wherever you are in your grief process, please know that you are not alone. By bringing mindfulness to our pain, we allow ourselves the grace to grieve fully while continuing to live with love and intention.

I am holding space for you, and I deeply appreciate you holding space for me as I honor my grandmother’s memory. If this message resonates with you, I invite you to share your thoughts or experiences—I would love to hear from you.

With warmth and compassion,

Spring Hempsey, MA, CHC, CNC, RYT-200