How Grief Affects Your Wellbeing and How You May Find Solace.

Grief is a complex and deeply personal experience. It can manifest in a multitude of ways for you, affecting not only our emotions but also your physical and mental well-being.

In this post, let’s explore how grief can impact various aspects of your life, and offer practical suggestions to support yourself during this challenging journey.

Your breath.

Grief can disrupt your breathing patterns. You might experience shallow breathing, tightness in the chest, or even hyperventilation. This is because grief may trigger your fight/flight/freeze response, leading to rapid, shallow breathing – or possibly even holding your breath, without your realising it.

Tips: Practice calming breath-work techniques like alternate nostril breathing, three-part breathing or box breathing. These practices can help regulate your nervous system and bring a sense of peace.

For a specific breath-work in grief, you may try the ‘Pranayama for Grief‘ premium track on Insight Timer, or get it free bundled in the ‘Yoga for Grief Retreat‘.

• Pranayama for Grief on Insight Timer, click here.
• Pranayama for Grief bundled on the Yoga for Grief Retreat, click here.

Your Sleep.

Sleep disturbances are very common during grief. You might experience difficulty falling asleep, staying asleep, or waking up feeling unrested. This can be due to stress hormones released by your body, or the emotional intensity of grieving.

Tips: Establish a consistent sleep schedule, create a relaxing bedtime routine, and focus on activities that promote sleepiness, such as reading or taking a warm bath.

You may want to try yoga stretches at bedtime, which may help to relieve the physical (and also perhaps emotional) tension that grief brings you.

• Bedtime Yoga for Sleep, click here.

Benefits of Mindfulness in Grief.

Mindfulness is the practice of paying attention to the present moment without judgment. It can be a powerful tool for managing grief by helping you to:

• Become aware of your emotions: Acknowledge your feelings without getting overwhelmed by them.
• Learn to observe your thoughts: Detach from negative thought patterns that can worsen grief.
• Accept the present moment: Grief is a process, and mindfulness can help you accept where you are on that journey.

Practice: There are many mindfulness resources available online and through apps. Start with basic mindfulness exercises like mindful breathing or body scans to cultivate a sense of present moment awareness.

• For a guided Mindful Practice in Grief, click here.

Benefits of Movement in Grief.

Exercise releases endorphins, natural mood-lifters that can help combat the physical and emotional effects of grief. You may want to try something gentle, like walking, or chair-supported yoga practice.

Chair yoga is a gentle practice that offers a safe and accessible way to move your body and release tension. Chair yoga postures can:

• Improve flexibility and range of motion
• Reduce stress and anxiety
• Promote better sleep
• Enhance overall well-being

If you would like to try a Chair Yoga practice, there is a session on the Yoga for Grief Retreat, free here.

Alternatively, there is a full sequence of Chair Yoga for Grief available on the Guided by Keziah app:

• Google Play Store, click here.
• Apple App Store, click here.

Benefits of Meditation in Grief.

You may find some calm and clarity in meditation. Meditation, especially guided meditation if you are a beginner, is especially beneficial during grief, as it can help you navigate difficult emotions and find clarity.

You may want to consider meditating on the chakras. The chakras are energy centres in your subtle body. Meditating on these energy centres can help release blockages and promote physical, emotional, and spiritual well-being.

Here’s how some chakras can be helpful during grief:

• Heart Chakra (Anahata): Associated with love, compassion, and forgiveness. Meditating on this chakra can help you open your heart to healing and forgiveness.
• Solar Plexus Chakra (Manipura): Associated with personal power and self-esteem. Meditating on this chakra can help you find strength and resilience during grief.
• Root Chakra (Muladhara): Associated with stability and grounding. Meditating on this chakra can help you feel more grounded and secure during a time of significant loss.

For a Meditation for Grief Through the Chakras, click here is a free practice on Insight Timer.

Being Outdoors in Grief.

Spending time in nature has a calming effect on the mind and body. If you immerse yourself in nature while grieving, you may derive:

• A sense of perspective: Nature’s vastness can remind you that you are not alone in your grief.
• A sense of peace: Tranquil natural settings can soothe your nervous system and promote relaxation.
• An opportunity for reflection: Spending time outdoors allows you space to reflect on your emotions and connect with yourself.

Tips: Take a walk in a park, sit by a babbling brook, or simply spend time in your backyard. Focus on the sights, sounds, and smells of nature.

For a free guided Mindful Walking in Grief practice on Insight Timer, click here.

Journaling in Grief.

Journaling provides a safe space to express your emotions, process your thoughts, and track your progress through grief.

Benefits:

• Releases pent-up emotions: Writing can be a cathartic release, allowing you to express emotions that might be difficult to verbalize.
• Clarifies thoughts: Putting your thoughts on paper can help you gain perspective and identify patterns in your thinking.
• Tracks your progress: Journaling can be a valuable tool to track your emotional journey and see how you’ve grown over time.

Tips: Write freely and without judgment. Don’t worry about grammar or spelling. You can even use prompts to guide your writing.

If you need Journal Prompts for Grief, click here for guidance on Insight Timer.

Remember…

Grief is a normal human experience. There’s no right or wrong way to grieve, and the healing process takes time. The suggestions offered here are meant to provide you with tools to support yourself on your journey. Be kind and patient with yourself, and don’t hesitate to seek professional help if needed.

I hope this information is useful to you, and provides you some comfort and guidance during this difficult time.

May you be happy, healthy and safe.

P.S. All practices are available on the Guided by Keziah app:

• Google Play Store, click here.
• Apple App Store, click here.