Practice Overview
This practice offers a tender space to acknowledge the weight of grief, whether you are mourning a person, a relationship, or an imagined future. It weaves karakia, storytelling, and gentle breathing so you can sit with sorrow without being swallowed by it.
What to Bring
- A photo, keepsake, or object that represents your loved one or the loss you are witnessing
- Blanket or weighted item for comfort
- Journal and pen for reflections
- Tissues, water, and optional candle (use safely)
How to Follow the Practice
- Settle and karakia (8 minutes): settle into the space, name why you are here, and remember you are not alone.
- Body-based grounding (12 minutes): explore tapping, gentle rocking, and hands-on-heart breathing.
- Your story of grief (15 minutes): name your own story aloud or in writing. There is no right way to tell it.
- Compassion practice (10 minutes): visualise your loved one held in light, then extend the same aroha to yourself.
- Closing ritual (5 minutes): choose a small action to honour your grief today, such as lighting a candle, sending a message, or resting.
Tips as You Practise
- Pause whenever emotions rise. Take a short walk, look out the window, or phone a support person before continuing.
- Say names out loud if it feels right.
- If tears come, let them. If they do not, that is okay too.
Integrating Afterwards
- Write a letter to your loved one or to grief itself. Share what you need, what you miss, and what you hope for.
- Listen to a song that connects you to treasured memories, then note how your body responds.
- Reach out to a friend, counsellor, or helpline such as 1737 if the waves feel too big to hold alone.
This practice pairs well with the Guided Meditation Resource Kit when you need additional grounding between practices.
Go deeper
Browse the resource guides for more practice ideas, prompts, and links to recognised New Zealand services.
