Gather some paper, crayons, markers and a pencil. Find a comfortable chair to sit in so your feet are firmly planted on the floor. Ground yourself by noticing how your feet are contacting the floor. Is there one foot that is pressing down onto the floor harder than the other one? Just notice. There is no right or wrong way to ground yourself.

Now, breathe in as deeply as you can, and notice how far that breath goes into your body. Is it a breath that only goes to your clavicle, a shallow breath because that is as much breath as you can take in for the moment? Is it hard to take air in, or is it a breath that expands your chest or one that is so deep you notice your diaphragm pushing your abdomen out? Regardless of which it is, just notice your breath.

The next time you breathe in, count. How many counts does it take to breathe in? As you exhale, notice how many counts it takes for you to breathe out all of the air. Then ask yourself this question, “Are these in balance, or am I giving out more than I am taking in or vice versa?” Simply notice. Be still. Coming back to yourself is what this turning of grief is all about.

Now, as you inhale your next breath take notice whether or not there is an ache, a pain, a tightness or a sensation coming up in any place in your body right now. Place your right hand on the place where you feel it, and notice the quality of your contact with this place on your body. It may be a shoulder, your stomach or your neck. Are you gripping this place? Is your touch so soft you can barely feel yourself making contact? Just take notice of these clues, and recognize how you are at this moment.

With your hand still resting there, inhale deeply. Is there a color, a sound or an image that emerges under your hand? Is there a temperature occurring in your hand now as a result of touching this place? Just notice.

Is there a message coming from this place? Sit quietly and ask yourself this question. “Do you (and name this part of your body) have a message for me right now?”

As you pay attention to yourself in this way, notice what happens to the ache, the pain, the tightness or the sensation. As you remove your hand, simply write down if there was a message or a doodle. Then you can dialog by writing down the message, or you can doodle by drawing what came up in your hand. You can even go further and have a dialog with it. If it gave you a message, you can ask it another question and see if this will be continued for you on paper.

If you’re struggling with the emotional process of grief...

I want to share a free gift with you that can help you recognize the physical, cognitive and emotional reactions you may be experiencing. You’ll also take away prompts to use daily along your journey.

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