Set up a clean space at a flat work surface, and grab two things: a favorite pen or marker. a stack of blank paper. In the first attempts at this practice, it can be helpful to set a timer. Start with 5 minutes, then maybe longer. Eventually, the practice itself c...

Look outside a window. Take note of the neighborhood you’re in, with all your senses. Sense the familiar or unfamiliar smells that are almost barely detectable. Hear the sounds that freely move and shift. Look out at the space in front of you. Allow your eyes to...

In grief we feel the intense loss of a loved one. It can help us to remember that love is an infinite resource. The love we feel extends not only to those people, animals, or spirits who are with us, but also to those who have gone before us and are still to come. Ta...

When I gather the fragments together, nothing makes sense. Everything is scattered and haphazard. But something may catch my eye, something accidental and unexpected. A color combination, a shape I hadn’t noticed before, a random clipping, suddenly come together in a...

Go for a walk. Find a piece of sidewalk that falls under the sun’s rays. Place your feet firmly on this patch of concrete. Close your eyes and keep your hands to your sides. Breathe. Stay here for as long as you want. As long as you can. Feel the sun’s warmth env...

Sometimes our thoughts can tangle us up, and we need a way to break the cycle. Try drawing with both your hands to make you stop thinking and to help you relieve your emotions and stress onto a paper. Find a plain piece of paper and two marker pens of different color...

Rituals symbolically connect us to the larger world and each other and those who have come before us. There is some evidence the actions in rituals may actually release endorphins, which can ease anxiety and provide a sense of calm and well-being. Reflect on what wer...

Distraction from grief is a healthy coping strategy. It is not necessary to experience grief intensely 100% of the time to move through your journey in a health manner. “Taking a break” from the grief is actually a healthy coping skill. If grief emotions become o...

Take a nap without guilt...

What is the moment you hold in memory when you were the most alive with your beloved? Dwell in the knowing of that aliveness. Remember the light that day, the way the air felt around you. The sounds, colors, the space that held you. The texture of the earth under you, t...

Food is a powerful coping mechanism for grief. We gather around tables for comforting meals, or deliver casseroles to grieving loved ones. In grief, it's tempting to indulge in sugary, fatty foods for comfort. Instead, I’ve learned to channel my grief into cooking. Th...

My mother always said tears are cleansing for the soul. But sometimes the tears just won't come. Sit in a quiet place that can get wet. Wear something white. Put on music that calms you. Perhaps, light a candle. Have water ready in a bowl. Imagine that the bowl is bl...

It is a good idea to clearly communicate with caring friends and family what would be most helpful to you in your grief journey. They may need to be educated on what are common expressions of grief to provide optimal support. Take a moment to consider: What would be...

I try to do one task a day. One day I am painting the paper, finding the right colors, letting it dry. On another day I’m ready to rip it up. Sit and rip, and rip and rip. I rip into similar shapes and sizes finding a rhythm, making a pile of the pieces. I may rip a d...

Losses of life interrupt the general flow of our lives. Things are not as they were, and life can feel chaotic. One way of bringing order into the chaos of loss is to establish healthy routines. Set the time you want to wake each morning, and set the alarm. Incorpora...

It’s okay to fall apart in the midst of rebuilding your life. Fill in the blanks: I have learned how to____ since my loss. I have overcome_____ since my loss. Now say it out loud while looking at yourself in the mirror. You are more resilient and capable t...

This simple activity may help ease your transition. • Draw a portrait of your beloved departed • Rescue their handkerchief (or apron, or other cloth of theirs) • Make a Grief Doll and keep it under your pillow • Tell them how much you miss and love t...

Be gentle with your body through this loss. Find a safe and comfortable space to sit or lie down. Breathe. Name your grief out loud. Cry for as long as you need to. Place your hand on your heart and speak to your lost loved one whatever you want to say. Hold and comfort...

After my mother died, I had the urge to plant something, to watch something grow. It felt good to sink my hands into the earth, feel the soil sift through my fingers. It felt tangible. Plant a tree, a flower, a cactus, whatever you are drawn to, in memory of your...

I lost my Abuela to this pandemic. It's been months, yet I still cry all the time. She raised me. As someone whose primary love language is physical touch, the pain of not being able to touch her while she was on a ventilator for three weeks often feels insurmountable....