The Mindfulness & Grief System Online Course
A Step-By-Step Method to Cope With Grief, Featuring Video Instruction, Guided Meditations & Journaling Exercises
- Instructional Videos to Explain Key Concepts
- Guided Meditations to Help You Relax, Process Emotions, and Retune
- Mindful Journaling Prompts that Allow You To Express Your Feelings
- Helpful Workbooks to Keep You On Track and Focused
Along-side other like minded people, you will learn how 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.
Experience How Meditation for Grief Can Help Reduce Your Suffering - At Your Own Pace
This self-paced 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.
No Experience Necessary
You do not need any previous meditation or writing experience to benefit from this program. Most participants 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.
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.
StartWelcome! Please Introduce Yourself. (2:18)
StartCreating Your Practice: How Long & How Often (2:22)
StartCreating A Space That Will Inspire You To Practice (3:33)
StartThe Two Rules of Grief Group (2:10)
StartThe Benefits of Keeping A Grief Journal (6:06)
StartOptional Resource: Book Chapter & Exercise Page Numbers
StartIf You Have Technical Issues or Questions, Let Us Know Here!
StartAn Invitation to the Mindfulness & Grief Online Facebook Group
PreviewWorkbook & Daily Practice for Week 1: Conscious Relaxation
PreviewIntroduction to Conscious Relaxation & Caring For Your Body Through Grief (4:37)
PreviewGood Sleep Hygiene: 7 Tips For Grief Related Insomnia (3:00)
PreviewHow Are You Coping With Grief? (2:04)
PreviewIntroduction to Focusing Meditation
PreviewFocus Meditation #1: Counting The Breath
PreviewFocus Meditation #2: My Mantra Meditation
PreviewFocus Meditation #3: Breath Focus Meditation
PreviewIntroduction to Relaxation Meditation
PreviewRelaxation Meditation #1: Three Part Breath
PreviewRelaxation Meditation #2: Relaxation for Anxiety, Grief & Stress
PreviewJournaling Prompt: My Body's Story
StartWorkbook & Daily Practice for Week 2: Mindful Awareness
StartIntroduction to Mindful Awareness (4:17)
StartWhat Exactly Is Mindfulness? (3:58)
StartTwo Paths of Equal Importance: Formal & Informal Practice (2:31)
StartTrauma-Sensitive Mindfulness from the Mindfulness & Grief Podcast
StartMindfulness Meditation #1: The Body Scan
StartMapping The Body Exercise
StartMindfulness Meditation #2: Mindfulness of Breath
StartMindfulness Meditation #3: Mindfulness of Breath, Body & Sound
StartDaily Informal Practice Challenge #1: Mindfulness of Everyday Tasks
StartDaily Informal Practice Challenge #2: Mindful Awareness Break
StartMindful Eating: Rediscover Your Senses One Bite At A Time
StartMindful Walking: Eyes Open Please!
StartPhoenix Rising Therapeutic Yoga Practice
StartJournaling Prompt: Mindful Writing vs. Being Lost In Story
Stang, MA, C-IAYT is the author of
Mindfulness & Grief, now in its
second edition, and the host of the
Mindfulness & Grief Podcast. She
has a Master’s Degree in Thanatology (death, dying and bereavement) and is a
certified yoga therapist and meditation instructor. Her own journey of love,
loss and posttraumatic growth fuels her passion for teaching bereaved families
and grief professionals how to use mindfulness-based techniques to cope with
grief, cultivate resilience, and prevent burnout. Heather is on the Advisory
Board for the highly regarded military family survivor organization
Assistance Program for Survivors (TAPS)
, and has appeared on the award
winning television show about grief,
Open to Hope. In addition to her
own publications, Heather has contributed to
Techniques of Grief Therapy:
Assessment & Intervention,
edited by Dr. Robert A. Neimeyer. She
is the founder of the Frederick Meditation Center in Maryland as well as the
Mindfulness & Grief Training Institute, and volunteers with the Hospice of
Washington County and the Hospice of Frederick County.
Frequently Asked Questions
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.
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.