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Meditation for Grief

A Step-By-Step Method to Cope With Grief & Transform Your Life After Loss Using Meditation, Self-Compassion, & Mindful Journaling.

   Introductory Video   Enroll In Course

We know that time does not heal your wounds. It is what you do with your time that matters. The Meditation four Grief course can help you use your time wisely. They will help you to cope with the pain of loss and eventually re-engage with the "new normal" of life after loss. Mindfully attending to your loss is not about denying your pain. It is an opportunity to create the space in your heart and life to be present and nurture yourself no matter what arises.

This program provides relief and insight into the physical, emotional, and spiritual experience of grief. The meditation and journaling practices will help you emerge on the other side of loss with a new appreciation for life, stronger spiritual insight, and a deeper connection to yourself and others. This is known as posttraumatic growth.

You do not need any previous meditation or writing experience to benefit from this program. Most participants of the class report feeling a release of physical tension either during or just after the very first relaxation exercise. By the end of the program, the majority of participants feel they are not only more able to cope with grief-related stress and anxiety, but they are better equipped to cope with life in general.


Before this course I was having anxiety and depression. The weekly practice was powerful, but integrating my practice into my daily life was especially helpful. I am calmer now. Even when I focus on my grief, it doesn't seem as overwhelming.

- C.B.

This course provided me with much more growth opportunity than I expected. I am living more fully, breathing more deeply, and I have a better awareness of myself. I am truly grateful.

- A.R.

Your Instructor


Heather Stang, MA
Heather Stang, MA

Heather is the author of Mindfulness & Grief, and a contributor to Techniques of Grief Therapy: Assessment & Intervention, edited by the esteemed grief therapist Dr. Bob Neimeyer. Heather is on the board of advisors for T*A*P*S (Tragedy Assistance Program for Survivors of Military Loss), and contributes to T*A*P*S Magazine.

Heather holds a Master's Degree in Thanatology, which is the study of Death, Dying, and Bereavement, from Hood College. She is an IAYT Certified Yoga Therapist, and holds three certificates from the Phoenix Rising Yoga School of Yoga Therapy, in yoga therapy, therapeutic yoga teacher training, and group facilitation. She is also registered through Yoga Alliance as a Registered Yoga Teacher-200 hours.

Heather discovered yoga and mindfulness while she was the CEO of a web development company and diagnosed with a stress-related illness. These contemplative practices inspired her to live a life in service to others, and she became a suicide/crisis hotline call specialist in honor of her uncle who died by suicide when Heather was a child. Heather has led workshops for organizations including Tragedy Assistance Program for Survivors (TAPS), National Fallen Firefighter’s Foundation, National Hospice & Palliative Care Organization, and the Association of Death Education and Counseling.

She is the founder of the Frederick Meditation Center in Maryland, where she has a private practice, and offers supportive articles and guided meditations at MindfulnessAndGrief.com.


Receive A New Theme Each Week That Will Help You Move Forward In Your Life After Loss While Maintaining a Connection to The One You Love.

Mindful Awareness: How to Find Refuge in the Present Moment will show you how your breath and body can be your safe harbor when you are overwhelmed or unsteadied by grief.

Conscious Relaxation: How to Care for Your Grieving Body will teach you relaxation techniques that will help you to release tension and steady your mind after a loved one has died.

Compassion and Forgiveness: Attending to Grief with Loving-Kindness will guide you through meditative practices that will open a closed heart and engage the healing power of loving-kindness towards yourself and others.

Skillful Courage: The Dance of Strength and Vulnerability will help you cope with the rollercoaster of grief as you move up and down between hope and despair.

Getting Unstuck: Tending to the Five Mental Hindrances will show you how to meet resistance with curiosity and transform barriers into opportunities for personal growth and awakening.

Meaning Reconstruction: Learning to Live After Loss will explain how the processes of sense making and benefit finding will help you honor your loved one’s legacy while continuing your own life’s journey.

Allowing Transformation: Who Am I Now? will help you to rewrite your post-loss narrative and tap into the power of meaning-making in spite of uncertainty and change.

Perpetual Mindfulness: Practicing Beyond Grief will help you to develop a relationship with your practice so that you can live your life with equanimity and transcend common “practice pitfalls.”

I really liked the peaceful structure that put a framework around my grief experience. I felt free to explore my grief experience in my body and mind.

- T.B.

This course reminded me of how powerful the breath can be in experiencing the here & now, and letting go of what we cannot change.... the past. It helped me get out of my head and back into my body. It helped me improve my awareness of deeply held beliefs that I could benefit from examining. It is a step towards healing my grief.

- L.M.

Frequently Asked Questions


When does the program start and finish?
You will have instant access to all of the course material, including instructional videos, guided meditations, and the interactive comments section where you can share and ask questions. There is no hurry to complete this program, as you will have access to all the content for many years to come!
Who is this course for?
If you have experienced the death of someone you loved, and feel you are ready to engage in grief-work. If you are not sure if this course is right for you, please Contact Heather and she can help you make a wise choice. (http://mindfulnessandgrief.com/contact-heather/)
Who is this course NOT good for?
This course is designed specifically for grief associated with the death of a loved one. It is not suitable for relationship loss or divorce. If you have a psychiatric diagnosis that includes psychosis such as hallucinations or active flashbacks, meditation may exacerbate your suffering. Please clear this program with your mental health provider before continuing.
Do I need the Mindfulness & Grief book?
This course is designed so that you do not have to have the book, but it makes a nice companion! It is available on Amazon.com as a Kindle or Paperback. (http://amzn.to/2lkP5UG)
What if I have never meditated before?
This course is designed for everyone - regardless of mediation experience. In fact, most people who join this class in person have never meditated before either. This is the perfect time to learn!
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 120 days and we will give you a full, hassle-free refund.

This class helped me center my mind/attention on myself as I work to rediscover who I am now.

- B.K.

Grief is a natural reaction to losing someone you love; a deep pain that none of us are inoculated against.More than likely you are reading this because you are suffering, and are in need of support.

You may have conflicting feelings about taking this step. There may be a part of you that is ready to begin to relinquish the pain of your loss, while another part may fear that this work is too painful, requires energy you don’t have, or that you will be asked to “get over” or “forget” the person you are missing. It is important to know that receiving support does not mean that you will be asked to let go of the memory of the person that you cared for, deny that you are in pain, or that your grief is unhealthy.

I know that this is not a journey that you have chosen to embark upon, and I trust that you will join this program only when you are ready to let go of the suffering and reengage with life after loss.

You may feel like relief is 10,000 miles away, and you are traveling on foot. My mission is to help you take the first step on the path by providing you with emotional, physical and spiritual support.

There are many ways that this program will help. You will experience a relief of physical symptoms through conscious relaxation. Your body is undergoing extreme stress, and mindfulness-based practices will help your body move back towards health and homeostasis. Many people report physical relief after the first exercise!

You will be able to calm your mind as well. Seem impossible? Time tested meditation techniques can help you focus and even regulate your emotions.

And you will develop self-compassion: the ability to recognize that this human experience is fraught with ups and downs, but you too deserve to be happy, and safe, and free from suffering.

Finally, you will connect with your own inner wisdom surrounding your loss, rather that conform to a set of “shoulds” or follow an imaginary “grief timeline.” Ultimately you will finish this course with countless tools to help you not only cope with grief, but reconnect with yourself and live fully once again.

I wish you well on your path to healing.

With Lovingkindness & Gratitude,

P.S. If you have any questions about the course, please contact me or call 240-397-8080.

Get started now!