We guide a gentle, companion meditation for anyone carrying grief, especially during the holidays. Through breath, imagery, and affirmations, we create a safe space to honor love, release tension, and invite moments of peace without pressure.

• safety notes and mindful listening guidance
• breathwork to settle and soften
• body scan to release stored tension
• meeting grief in the heart space
• garden and lantern imagery for remembrance
• lighting a candle to honor a loved one
• speaking unsaid words and receiving comfort
• compassionate reminders for rest and help
• affirmations to anchor healing and connection
• closing with steady light and self-kindness

Journal Prompts for the Grief Meditation
 S2 EP 3

Companion Reflection Guide

Take a few quiet moments after completing the meditation. Breathe slowly, soften your shoulders, and allow your thoughts to flow naturally. You don’t need perfect sentences — just honesty and compassion for yourself.

Use the prompts below to explore your experience:

1. What emotions surfaced for me during the meditation?

Write down anything you felt — even if it surprised you or felt unexpected.

2. When I visualized my peaceful “candle garden,” what did I notice?

Describe the setting, the atmosphere, and any details that stood out.

3. What came up for me when I lit the candle for my loved one?

Were there certain memories, sensations, or thoughts that appeared?

4. Did I feel my loved one’s presence in any way?

This could be a feeling, a symbol, a warmth, a memory, or simply a sense of peace.

5. What did I want to say to my loved one?

Write the message you shared in your own words.

6. What do I imagine my loved one would want me to know right now?

Let your intuition guide you. Don’t overthink — just write what you feel.

7. How is grief showing up in my body, mind, or spirit lately?

Note any patterns, tension, exhaustion, or emotional waves.

8. What is one small act of self-care I can offer myself today?

Choose something simple, comforting, and gentle.

9. Which affirmation from the meditation felt the most meaningful for me? Why?

10. What do I want to remember about my loved one as I move through this season?

Let your heart speak freely here.

11. What does healing look like for me right now — not in the future, but today?

12. What support do I need as I grieve?

This could be emotional, spiritual, social, or physical support.

13. What is one thing I want to give myself permission to feel or release?

14. How can I honor both my grief and my capacity for joy this season?

15. What message of compassion can I offer to myself in this moment?

Write it as if you were speaking to someone you love — because you deserve that same gentleness.

We value your feedback. Send us a text.

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