Everyone experiences grief in their own way, yet most of us agree that it takes its toll on our bodies, minds, and emotions. And while there are many ways to soothe a grieving soul, there is one practice that I find incredibly helpful for the vast majority of my clients.

This meditation is based on the relaxation response research conducted by Dr. Herbert Benson (initially at Harvard). The relaxation response is defined as the exact opposite of the fight or flight stress response. We all have it naturally, and this exercise is one of many that will allow you to receive its benefits.

I choose this practice as my "go-to" offering for two reasons. First, it is easy to do. Second, peer-reviewed studies show that this can reduce complaints often associated with grief, including:

• Anxiety

• General stress

• Nausea

• Insomnia

• Muscle tension

• Headache

• Chronic pain

• Mild to moderate depression 

When To Use This Meditation

As with any practice, the best time to do it is whenever it fits into your schedule. Try it in the morning to start your day with a focused and clear mind. Practice in the afternoon if you start to feel run down and need a break.

If you have insomnia or just aren’t getting a good night's sleep, listen before bed to help you clear your mind of worrying thoughts. If you start to fall asleep before the meditation is over, that is okay; your sleep is more important. However, you will also want to practice during the day so your body can receive all of the benefits.

Do this exercise daily. Most people report a noticeable difference in just a few days.

What To Expect From This Exercise

For starters, you do not need to do this perfectly for it to work. So drop all expectations. It is normal to get distracted. Research shows that as long as you don't criticize yourself for getting distracted the practice will work its magic.

How To Prepare For ‘Relaxation For Grief’

• If you are under a doctor's care or have a mental health diagnosis, discuss incorporating this practice into your health professional's wellness program before you begin.

• This exercise lasts 30 minutes. Notify members of your household that you wish to remain undisturbed. Silence your phone or place it in another room so you won't be disturbed.

• Dim or turn off the lights. Lie down in a comfortable position, preferably on your back. Most people like to place a pillow underneath their knees and cover up with a cozy blanket. 

• This is an investment in your health - during acute grief and beyond. It costs nothing, and the benefits are priceless.

Dr. Benson's research indicates that if you practice daily over a long period, your genetic predisposition to many stress-related illnesses will decrease.

Enjoy this recording. May it help you find peace and relief from suffering.