MINDFULNESS

LOST IN GRIEF

Helping you find direction through your grief journey

Hello again,

This week I have had a lot on my mind. Nothing serious, but just thoughts and ideas which are playing over and over in my head. Usually when I feel like this I am able to sort things out but sometimes when I have a lot of thoughts and ideas, it prevents me from doing anything and I become ‘stuck’.

This can happen to us in many situations, especially in grief. When thoughts overtake it can weigh us down and prevent us from doing anything. A method I have found useful is practicing mindfulness.

Mindfulness is a type of meditation which helps you focus on the present moment which in turn distracts you from your overload of thoughts. It gives your mind a rest.

Being mindful can be incorporated into our everyday life. Slowing down, experience your environment through all of your senses, touch, smell sound, sight, smell and taste. You can use mindful breathing when you have negative thoughts. By focussing on your breath as you inhale and exhale works well, even if you only do this for a minute or two.

MINDFUL EXERCISE

1. Find somewhere comfortable to sit. Either close your eyes or look downward to limit visual distractions
2. Relax. Can you locate any tension in your body? If so, then drop your shoulders, loosen your jaw and wiggle your fingers.
3. Notice how you feel sitting in your chair
4. Inhale through your nose and exhale through your mouth
5. Be aware of the air as it passes through your body.

This exercise only takes two minutes and you can practice it as often as you like. Even once a day will help. It make take a bit of practice to do the exercise without being distracted and allowing the thoughts to return and that’s OK. Could you try this exercise? It can be part of your self-care while also improving your mental health.

Mindfulness can help reduce the overwhelming and negative thoughts associated with grief. Journaling is another way of practicing mindfulness. When I was working with bereaved individuals we would discuss journaling. Often people would say;

“My writing is awful”

“My spelling is poor”

The journal is for yourself, no-one else. it doesn’t matter if your write a page as one sentence or just list words. It helps when you write down your thoughts and feelings you experience that day. It can help you reflect on your loss in a safe way without judgement. You don’t need to write everything but maybe focus on one or two things. You can also include the positive things that have happened as well as memories of your loved one.

Can you try and practice some mindfulness today? I know I will.

Remember:

Grief is individual

Grief has no timeline

Until next time,

Lorraine