A short practice for moments when grief arrives unexpectedly. Not to process it fully, but to be with it without being overwhelmed.
Perilune is a therapeutic wellness platform, not a clinical mental health service. If you are in distress, please contact Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636.
Grief does not always arrive on schedule. It arrives in the middle of the supermarket, during a song.
This practice is for those moments. Not to process the grief fully, but to be with it without it taking over.
Place a hand on your chest.
Say quietly: I am grieving. Or: There is grief here right now.
You do not need to know exactly what the grief is about. Just acknowledge that it is here.
Breath slowly. Let the grief be present in your body.
Notice where you feel it. In your chest, your throat, behind your eyes.
You do not need to cry or resolve it. Just be with it, the way you might sit with a friend who is sad.
Keep your hand on your chest.
Physical self-touch activates the same calming pathways as being touched by someone you trust.
Say quietly: I see you. I am here. This matters.
When you feel ready, take three slow breaths.
Notice that you are still here. Still intact. You sat with it and you are okay.
The grief will return. And you can do this again.