A Meditation For The Grief of Growing
In the past few years I have left a marriage, a work environment, religious community, many psychological paradigms + a host of outgrown relationships. In that process I have rebuilt myself + am building a community of like minded individuals also deconstructing and reconstructing their world.
So I think I can speak for all of us when I say…we tieedd! Okay?
Breathe friend. This is world building, courageous, tough love work. If you are grieving while growing there is nothing wrong with you. In fact, it’s very important you allow yourself moments to just grieve and be with your heart. It’s working very hard for you.
Technology can now track that coherence between the electromagnetic fields of the mind + heart can be achieved when breathing at a rhythm of 6 seconds in + 6 seconds out. This state of coherence helps regulate the nervous system, reduce emotional overwhelm, and create the internal safety needed to process complex feelings like grief.
The meditation below uses Delta frequency, Coherence Breathing + Neurolinguistic Programming to help you sit with and integrate your grief. I’ve included some journal prompts for deeper embodiment and integration.
Meditation + Grief Journal Prompts ✍️
✍️ What did my body reveal to me during this meditation?
(Describe the sensations, tension, emotions, or images that stood out.)
✍️ Where in my body did I feel the grief most strongly?
(What words, metaphors, or visuals come up to describe that place?)
✍️ What did my natural rhythm — my heartbeat or breath — remind me of?
(Did it connect you to a memory, a person, a place, a need?)
✍️ What am I learning about how I carry grief?
(Do you hold it quietly, fiercely, protectively, openly?)
✍️ What part of me felt seen, validated, or softened during the meditation?
(That’s the part that’s asking for more attention in daily life.)
✍️ What is one gentle thing I can offer my body today as an act of care or release?
(Movement, stillness, food, boundaries, art — whatever the body asked for.)
Grief doesn’t mean you’re broken. It means you’re alive and in motion. Keep building your world, but don’t forget to rest in it too. Let this be a moment where you don’t have to be strong, just honest.