Mindfulness Techniques for Navigating Grief
Guest post written by Jessica Russell, LCSW-S
Grief is one of the most complex and unpredictable experiences we face, and it rarely looks the same for everyone. For some, it’s waves of sadness that come out of nowhere. However, for others, it’s moments of joy or calm followed by guilt for feeling that way. Mindfulness, at its core, is about being in the present moment—and when it comes to grief, that means acknowledging and allowing whatever feelings come up, without judgment.
What Mindfulness Looks Like in Grief
Mindfulness doesn’t mean you have to sit cross-legged on a yoga mat, meditating all day. It can be as simple as checking in with yourself. Are you feeling sad? Reflective? Numb? Joyful? Allow yourself to feel whatever comes up without labeling it as “good” or “bad.” This is where mindfulness helps you honor your grief and let it run its natural course, rather than clinging to it or running away from it.
For example, if you find yourself reminiscing about a loved one, let those memories unfold. If you feel joy in the present moment, like hearing your child laugh or enjoying a cup of coffee, let yourself feel that joy without guilt. In addition, mindfulness is about accepting what’s happening in your mind and body right now—without judgment.
Practical Mindfulness Tools for Grief
- Body Scans: Take a few moments each day to check in with your body. Are your shoulders tense? Is your stomach in knots? Grief often manifests physically, and a body scan can help you notice where you’re holding tension so you can release it.
- Daily Check-ins: Set alarms on your phone to pause for just a few minutes throughout the day. Ask yourself, “How am I feeling? What do I need right now?” This simple practice creates space to address your emotions instead of bottling them up.
- Grief Breaks: Sometimes, it’s okay to take a break from your grief. This doesn’t mean ignoring it forever, but if you’re at work or trying to enjoy a family dinner, distraction can be a healthy tool. Set aside dedicated time later to sit with your feelings, journal, or process them with a trusted friend or therapist.
- Grounding Exercises: Engage your senses by noticing things in your environment. What can you see, hear, or feel right now? Grounding helps you reconnect with the present moment, especially when grief feels overwhelming.
- Lean Into Your Intuition: Trust yourself to know what you need. Some days, you may need quiet reflection; other days, you might need to surround yourself with loved ones. Lastly, there’s no right way to grieve.
Why Mindfulness Matters in Grief
Grief changes day to day, even moment to moment. Mindfulness helps you stay attuned to those shifts, allowing you to meet your needs in real-time. Furthermore, By practicing mindfulness, you can avoid getting stuck in cycles of judgment or comparison, like “Why am I not crying all the time?” or “Why can’t I move on?”
Mindfulness also helps you balance honoring your grief and finding moments of joy or peace. It’s not about “moving on” or “forgetting,” but learning how to carry your grief alongside life’s other experiences.
Need Additional Support?
If you’re navigating grief, mindfulness can be a powerful tool—but it’s okay to need more support. At Olive Branch Counseling, we’ve created a Wellness Toolkit filled with resources to help you through difficult times.
The toolkit includes helpful tools like:
- A Boundary Setting Workbook
- A Self-Compassion Worksheet
- A People-Pleaser Quiz
Remember, you don’t have to face this alone. Therapy can provide the space to explore your feelings, honor your grief, and take steps toward healing.
About the Author
Jessica Russell, LCSW-S is a licensed therapist and the founder of Olive Branch Counseling, where she specializes in helping individuals navigate complex trauma, people-pleasing behaviors, and boundary-setting. With a warm, empathetic approach, Jessica combines expertise with a down-to-earth style, making therapeutic growth feel accessible and achievable. She’s passionate about helping clients reclaim their voice, find balance, and reconnect with their authentic selves. When she’s not in the office, Jessica enjoys traveling with her husband and son, songwriting, and spending time with her three dogs and two cats.
If you’ve been dealing with grief and would like to learn more about grief therapy, click HERE to schedule a free consultation with one of our grief therapists today! You’d be surprised at how much grief therapy can help.