We all know how grief never follows any kind of straightforward trajectory, and after your loved one passes away and receives cremation services, it’s perfectly normal to feel intense waves of emotion that come on unexpected and sharp.
For a lot of people, the finality associated with cremation can make the loss of a loved one feel particularly real. This is why mindfulness practices are especially anchoring during the initial grieving stages, because they’ll help you remain present—all while avoiding any overwhelming anxiety about the past or future.
We recently interviewed Jackson Lytle’s cremation service providers based in Springfield, Ohio to get a more professional take on mindful grieving, and what we learned is that mindfulness isn’t necessarily about fixing grief or pushing pain away. Instead, this form of mindfulness is all about encouraging compassion, awareness, and a true acceptance of what you’re feeling in the moment.
So, check out the below sections to learn some more mindfulness tips that can assist you in creating space for healing and softening emotional intensity!
Starting Easy With Simple Breathing Techniques
It’s common for grief to trigger all sorts of physical stress responses, including shallow breathing, chest tightness, restlessness and fatigue. The good news is that even the simplest of breathing practices can go a long way to calm down your nervous system and significantly reduce overwhelming emotions.
Here’s a quick list of what you should try:
- Sit comfortably
- Place one hand on your abs and one hand on your chest
- Take a deep, slow inhale for four seconds
- Hold the inhale for four seconds
- Exhale slowly for eight seconds
- Repeat 5-10 times
It might seem like a really simple mindfulness practice, and that’s because it generally is. However, what’s important during this breathing exercise is that you gently notice any emotions that come up inside your mind as you’re doing it.
There’s no need to judge or analyze these thoughts, because simply acknowledging them will help you return your focus solely to your breath. Over time, this breathing practice will help build emotional resilience as you become more capable of recognizing your feelings during everyday activities.
Creating Mindful Memory Rituals
After a family experiences a loved one’s cremation, it’s common for them to find a lot of comfort in developing small remembrance rituals. These rituals can take all sorts of forms, and mindfulness will always deepen these experiences.
Consider setting a few minutes aside each day in honor of your loved one. This could mean sitting with a photograph, lighting a candle, or holding small objects that remind you of your loved one. As you sit in these rituals, try your best to simply focus on just one memory at a time—while also considering the more intricate details of the memory like your loved one’s presence, their laugh, and they ways they made you feel.
These rituals can often lead to tears, so it’s important that you allow them if they come. Mindfulness often invites full grief experiences that are grounded in the present moment, and over time, these memory rituals will ultimately transform your memories into moments of true gratitude and connection.
Practicing Body Awareness
What a lot of people forget is that grief doesn’t just live in the mind, because it also firmly lives within our bodies as well. This could mean feeling abnormal tension in your shoulders and joints, experiencing headaches more frequently, or going through sleep and appetite changes.
All of these symptoms can be tough to manage while you’re grieving, which is why it’s so important to do a body scan meditation each day to reconnect with yourself on a deeper level.
What you’ll want to do is sit or lie down comfortably, and then slowly bring attention to each tiny part of your body by starting with your eyes and face and moving downward. Be sure to notice any places with sensations like warmth, tightness or numbness—and if you find tension, gently breathe into those areas and soften them up with your exhales.
This meditation practice is also incredibly beneficial for your self-compassion, because as opposed to ignoring your physical discomforts, you’ll be actively listening to your body with care.
Using Nature As Your Healing Space
Another way to support mindful grieving is by simply spending time outdoors. Whether it’s sitting near water, walking through a park or tending a garden, there are truly countless ways that nature can give you a quiet rhythm that always remains steady—even when your internal emotions are anything but steady.
As you walk in nature, consider noticing the natural sensations of your feet making contact with the earth and give gratitude for the planet’s infinite energy source. Observe the sounds of birds or wind, and don’t forget to pay close attention to all the colors surrounding you.
These types of nature experiences will help guide your awareness into the present moment, and this is partly because nature reminds us of changing, growing, and renewing cycles that are comforting during times of grief.
Always Be Gentle With Yourself When Grieving After A Loved One’s Cremation
By far the most important mindfulness tip you can keep in mind after a loved one’s cremation is basic self-compassion.
There’s no timeline associated with grief, and some days will be tougher than others. Instead of being harsh on yourself for having trouble moving on or not being strong enough, give yourself the kindness that you undoubtedly deserve.
And just remember that mindfulness is by no means going to erase your pain, because it’s only here to help you carry on with pain at a steadier pace. By honoring memories, breathing deeply, listening to your body and being grounded in the present, you’ll help yourself develop peaceful moments throughout your healing process.
And over time, these healing moments will become a strong foundation as you move forward with your life—all while holding true to your loved one deep inside your heart!