Someone loved by you just left? Great loss of ownership and reputation? Discourses and hurtful words from those you love? Separation, lies and abuse? Here we are, so many reasons you feel sorry for yourself. Here are the 5 easiest mourning awareness exercises for you.
First of all, what is mourning? Psychologically speaking, as Dr. Elisabeth Kübler-Ross wrote in 1969, grief is an emotional response to loss. (Mindful.org). After the initial shock, there are several stages of mourning. First comes denial, then rationalization, anger, and finally acceptance.
Easier said than done, it doesn’t take days or months to recover from grief. But there is one thing that can surely help: change the way you look at it. And be careful.
A overcome your pain, it is important to keep in mind that you are going through this psychological process. And secondly, no less understanding of the opportunities for growth and happiness behind this challenge if you can accept them.
What are they benefits of mindfulness exercises for grief? In fact, grief is a powerful and overwhelming emotion. As a result, your body and mind may be exhausted if you do not take them into account.
So instead of denying it, practicing mindfulness is one way to be grounded in the midst of this turmoil.
Let’s get started!
Watch your pain
First, let yourself feel what you feel. Know that you are feeling what you are feeling. To do this, you need a handful of self-compassion and freedom of judgment. This is the first and most powerful mourning awareness exercises.
How to start this
- Find a quiet place. Sit down and start focusing on your breathing. “Inspiring, I know I’m inspiring. Exhaling, I know I’m exhaling.” After a few breaths, start directing your thoughts to your feelings. How do I feel right now? Just stay open and watch. It can be a feeling of discomfort, sadness, irritation, discouragement, … Maintain concentration during the next breaths.
- This observation should accompany you anywhere at any time if possible. You may feel your pain awaken during the day, due to certain memories or triggers. Whenever you feel a surge of emotion, remember to breathe and observe!
“The best way out is always through.”
– Robert Frost
They understand your pain
Now, delve deeper and understand why you feel what you feel. This can lead to many discoveries!
How to start this
Once you’ve heard what you’re feeling, keep breathing. Focus your mind on the question, “Why do I feel this way?” Again, be open to whoever comes. Maybe you’re afraid of being alone? Or are you anxious for the judgment and opinion of others? Are you probably sorry for not taking good care of your loved ones? Just because you don’t want to lose your profits? Or do you feel so much injustice in the way things are going? ⁇
Clearly, thousands of reasons can be deep beneath what you feel on the surface. Discover them consciously and calmly, without judgment. Continue to consciously inhale and exhale as you discover them.
Listening is a very deep practice. You have to empty yourself. This is the practice of peace.
Thich Nhat Hanh
Releasing your pain
Only when you understand your pain will you be able to release it. Just watching and understanding your grief helps a lot. As a result, you will feel your mind settled. You may find some clarity.
However, remember that this is a long process. Be patient with yourself, attentive, focused and determined!
Now is the right time to try the next one more mourning awareness exercises to maintain the mental states you have created.
How to start this
- Meditation: Find a regular time to meditate. As you sit down, pay attention to the ups and downs of your belly. Watch out for air coming in and out of your nostrils. Your mind will occasionally wander about other things, which is normal. Simply gently return your attention to your breathing. After many meditation sessions, you will gradually feel your mind calming down. Your pain will gradually go away.
- An attentive walk: A walk in the great outdoors can help a person with depression or pain. Keep your steps slow. Pay attention to the contact of your feet with the ground. Whenever your mind wanders, go back to your steps. Your mind, when it’s focused on the steps, just doesn’t focus on your pain. It’s a big change. Just observe nature and feel the wonders of being alive.
It goes beyond your pain
Why do so many of us find it so hard to overcome our pain? Because we are tied to this mental pain. It has become our identity.
So, to free yourself completely, now is the time to go beyond that identity. In recent years, you have observed, understood, released your pain. Now, look a little further. Take some perspective. Here’s how.
How to start this
- Mantra of loving kindness:
- Inculcating loving goodness is a sustainable way to go beyond your painful identity. Do you find it difficult to find acceptance or are you self-critical about your progress through grief? In this case, this exercise can help.
- How? Simply sit down and silently quote the following mantras: “May he be happy, may he be at peace, may he be free from suffering, may he be forgiving, may he trust in the process, may he have the courage to move forward …”.
- Look deep:
- Looking deep is a powerful exercise in awareness of grief. It is because when you look deeply, you understand the joy of being alive. Once you feel this joy deeply, your pain will be much less severe.
- How? Eat carefully every day. Look closely at your plate and observe the hard work of the work in which you eat. Follow the time it takes for a plant to grow, in the sun, in the rain, and out of the ground, to be there for you today. Feel the wonders of life around you. Why does it hurt, while being alive is a marvel?
Many people are alive but it is not the miracle of being alive.
Thich Nhat Hanh
Start your grief awareness exercises today
We have gone through some powerful ones mourning awareness exercises.
First, it is important watch your pain. Consciously allow yourself to feel what you feel.
Then, through conscious breathing, you can go further understand your pain.
The third practice is techniques to help you release your pain and maintain a high mental state. These are, for example, meditation and conscious walking.
Finally, go beyond your pain, and maintain its sustainable state. You can do this by daily practice of love-kindness and looking deep.
They are really simple. You just have to be more discriminating with the help you render toward other people. Will you try them on today?
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