The Mindfulness & Grief Podcast

Sometimes in grief, you feel like you're doing better. You're getting through the day. You're sleeping more. Maybe you've started to reconnect with parts of your life again. And then, out of nowhere, a wave hits. It can feel like you're right back where you started. In this episode of the Mindfulness & Grief Podcast, Heather Stang and Amanda Palermo explore Step 5 of the Mindfulness & Grief System: Getting Unstuck. This step speaks to that common experience of feeling stuck in grief, and gently reframes it. Because most of the time, you're not actually stuck. You're moving through a process that is not linear, predictable, or easy. Heather and Amanda talk about the "boomerang" nature of grief, why waves come back even when you thought you were doing better, and how the belief that you should be progressing can add another layer of suffering. They also share practical ways to shift your perspective, including working with the five mental hindrances, expressive arts, and journaling practices that help create movement when things feel heavy or stuck. You will learn: • Why grief can feel like it's going backward • What "being stuck" in grief really means • How to shift your perspective when nothing seems to change • The five mental hindrances and how they show up in grief • How expressive arts can help release what feels stuck • A powerful journaling practice using different points of view • Why "appreciation" may feel more supportive than gratitude in grief This episode is not about fixing your grief or forcing progress. It is about understanding your experience in a new way, and creating space for movement, even when things feel stuck. If you've ever thought, "I was doing so well, why does this feel so hard again?" this conversation is for you. 🧘 Timestamps: 00:00 Feeling "stuck" in grief 01:30 The boomerang metaphor 03:15 "But I was doing so well" 05:00 Why grief isn't linear 07:30 The myth of progress in grief 10:00 Acceptance vs fighting the process 13:00 Tasks of mourning vs stages of grief 16:00 What it really means to get unstuck 18:30 The five mental hindrances 22:00 Longing, resistance, and anxiety 26:00 Exhaustion and doubt in grief 30:00 The yoga philosophy perspective 33:00 Grief as energy that needs to move 36:30 Seasons of grief 40:00 Expressive arts and grief landscapes 45:00 Amanda's canvas practice 52:00 Releasing what feels stuck 56:00 Journaling from different perspectives 1:02:00 Writing from a compassionate voice 1:06:00 Appreciation vs gratitude 1:10:00 Closing reflections Resources and links: 🌿 Full show notes: https://heatherstang.com/podcast/ 💜 Join Awaken Grief Support (Free 14-day trial): https://heatherstang.com/grief-group/ 🎓 Mindfulness & Grief Coach Certification: https://heatherstang.com/mindfulness-grief-coach-certification/ 🎥 Free Living With Grief Workshop: https://heatherstang.com/living-with-grief-workshop/

When grief brings up difficult emotions, it can be hard to know what to do next. Do you lean in? Do you step back? Do you let yourself cry, or do you take a break from the intensity? In this episode of the Mindfulness & Grief Podcast, Heather Stang and Amanda Palermo explore how to tend to difficult emotions with more wisdom, discernment, and care. This is Step 4 of the Mindfulness & Grief System: Skillful Courage. Skillful courage in grief is not about force or fearlessness. It is about learning how to listen to yourself, knowing when to approach what hurts, and knowing when to rest. Heather and Amanda talk about the pressure to "be strong," the fear of being overwhelmed by grief, and why vulnerability is not weakness. They also explore how grief can show up in many forms, from crying and anger to numbness, confusion, and withdrawal. You will learn: • What skillful courage means in grief • Why difficult emotions are not the enemy • How to discern when to lean in and when to step back • The difference between intuitive and instrumental grieving styles • Why being called "strong" can sometimes feel like pressure • How the RAIN practice can help during a grief wave • A mindful movement practice for vulnerability and strength • A journaling prompt to help you reconnect with your inner courage This episode is not about pushing through grief. It is about learning how to be with what hurts in a way that is honest, grounded, and kind. If grief has been feeling overwhelming, or if you are unsure how to respond when difficult emotions arise, this is a gentle place to begin. 🧘 Timestamps: 00:00 Step 4: Skillful Courage 01:35 What this step is really about 03:20 Learning when to lean in and when to step back 05:10 Trusting your own experience in grief 08:00 Making space to cry, or not 10:25 The fear of being overwhelmed 13:10 Grief is more than tears 16:05 The many emotions inside grief 19:45 Feelings as messengers, not enemies 22:20 Intuitive and instrumental grieving 28:10 Moving the energy of grief 31:40 The pressure to be strong 36:25 Vulnerability and courage 40:05 Discernment and inner wisdom 45:15 The RAIN practice 52:40 Using RAIN in everyday life 57:30 Dancing with strength and vulnerability 1:03:15 A journaling prompt for courage 1:07:20 Strength, resilience, and rest Full show notes and resources: https://heatherstang.com/podcast/ Connect with Amanda on Instagram: https://instagram.com/amandapalermo1018 Work with Heather 💜 Try Awaken Grief Support Free for 14 Days Live support, guided practices, and community for people living with grief. https://heatherstang.com/grief-group/ 🎥 Free Living With Grief Workshop and Live Q&A With Heather A gentle introduction to mindfulness-based grief support with time for questions. https://heatherstang.com/living-with-grief-workshop/ 🎓 Mindfulness & Grief Coach Certification Professional training for helpers who want to support others through grief while caring for themselves. https://heatherstang.com/mindfulness-grief-coach-certification/

When grief softens the initial shock, other feelings often rise to the surface. In this episode of the Mindfulness & Grief Podcast, Heather Stang and Amanda Palermo explore how compassion can support you when grief brings guilt, self-criticism, resentment, and the pain of being human. Grief does not only break the heart open. It can also make us hard on ourselves. You may judge your emotions, question your reactions, or feel guilty for what you did, did not do, or even for what you feel now. Heather and Amanda talk honestly about how common that is, especially when grief affects family dynamics and old wounds begin to surface. This is Step 3 of the Mindfulness & Grief System: Compassion for All. Compassion in grief is not about fixing pain, pretending everything is okay, or forcing yourself to be positive. It is about recognizing suffering and responding with care. That includes care for yourself, care for difficult people, and care for the grieving heart that may feel raw, overwhelmed, or alone. Heather and Amanda explore the difference between empathy, sympathy, pity, and compassion. They talk about the role of self-compassion in grief, the healing power of common humanity, and how simple practices like a hand on the heart, a compassionate mantra, or metta meditation can help soften shame and self-judgment. You will learn: • Why grief can trigger guilt, resentment, and self-criticism • The difference between empathy, sympathy, pity, and compassion • How self-compassion includes an active response of care • What Kristin Neff's three elements of compassion look like in grief • Why common humanity can ease isolation • How to create a self-compassion mantra that feels true • What metta meditation is and how it supports compassion for self and others • Why compassion is not the same as excusing harmful behavior This episode is not about getting over grief. It is not about rescuing yourself from pain. It is about learning how to meet your grief, and yourself, with kindness. If you have been feeling hard on yourself after loss, this is a gentle place to begin. 🧘 Timestamps: 00:00 There Is One Thing That Is Not Impermanent 00:49 Step 3: Compassion for All 02:54 Guilt, Old Wounds, and Unexpected Feelings 05:02 Family Tension and Resentment in Grief 06:36 Empathy, Sympathy, Pity, and Compassion 08:51 "I'm Human, and I'm Doing My Best" 11:24 Self-Care as Compassion in Action 12:06 "I Should Be Over This By Now" 15:04 What Do You Need in This Moment? 17:14 Kristin Neff's Three Elements of Compassion 18:25 Common Humanity and Not Feeling Alone 20:07 Self-Kindness in the Midst of Grief 23:25 Why Grief Groups Can Be So Healing 25:06 Creating Your Own Self-Compassion Mantra 26:15 "This Feeling Isn't Permanent" 27:36 What Compassion Is Not 30:42 Taking Care of Her Daughter 34:31 Compassion for Difficult People 36:01 Metta Meditation Explained 41:23 Adapting the Practice So It Does Not Cause More Suffering 44:55 "I'm Having a Hard Time" 45:35 "I'm Feeling Grief" 47:34 A Preview of Step 4: Vulnerability and Courage Full show notes and resources: https://heatherstang.com/podcast/ Connect with Amanda on Instagram: https://instagram.com/amandapalermo1018 Work with Heather 💜 Try Awaken Grief Support Free for 14 Days Live support, guided practices, and community for people living with grief. https://heatherstang.com/grief-group/ 🎥 Free Living With Grief Workshop and Live Q&A With Heather A gentle introduction to mindfulness-based grief support with time for questions. https://heatherstang.com/living-with-grief-workshop/ 🎓 Mindfulness & Grief Coach Certification Professional training for helpers who want to support others through grief while caring for themselves. https://heatherstang.com/mindfulness-grief-coach-certification/

When someone you love dies, your mind doesn't go quiet. It gets loud. In this episode of the Mindfulness & Grief Podcast, Heather Stang and Amanda Palermo explore how mindfulness can support you when grief pulls you into rumination, anxiety, and mental loops. Grief doesn't just affect your heart. It affects your mind. You replay conversations. You imagine worst case scenarios. You jump into the future. You go back into the past. Heather calls this time traveling. And while remembering is natural, rumination often adds another layer of suffering. This is Step 2 of the Mindfulness & Grief System: Mindful Awareness. Mindfulness in grief is not about clearing your mind. It is not about pretending you are okay. It is not about spiritually bypassing pain. It is about noticing what is happening right now with honesty and compassion. Heather and Amanda talk about the difference between pain and suffering, and how the stories we add on top of pain can keep the nervous system activated. They share personal experiences of rumination after loss, grief anniversaries, and what it means to come back to the body when your thoughts feel overwhelming. You will learn: • The difference between remembering and ruminating • Why grief and anxiety often go together • What "time traveling" does to the grieving brain • How mindfulness and compassion work together • A simple breath, body, sound practice • How body scans interrupt rumination • What to do when emotions feel too big to unhook from This episode is not about stopping memories. It is not about forcing yourself to move on. It is about learning how to be present with your grief without adding extra suffering. If your mind feels stuck in loops after loss, this is a gentle place to begin. 🧘 Timestamps: 00:00 Pain and Add-Ons 01:15 What Mindfulness Is and Is Not 05:20 Remembering vs Ruminating 09:10 Time Traveling and the Grieving Brain 14:00 Mindfulness and Compassion 18:40 The Flashlight and Lantern Metaphor 24:30 Pain vs Suffering 30:15 Rumination Loops After Loss 35:20 Breath, Body, Sound Practice 41:10 Body Scan and Feeling Tones 49:30 Mindful Crying 55:40 Grief Anniversaries and Both and 1:00:10 Returning to Wisdom Full show notes and resources: https://heatherstang.com/podcast/ Connect with Amanda on Instagram: https://instagram.com/amandapalermo1018 Work with Heather 💜 Try Awaken Grief Support Free for 14 Days Live support, guided practices, and community for people living with grief. https://heatherstang.com/grief-group/ 🎥 Free Living With Grief Workshop and Live Q&A With Heather A gentle introduction to mindfulness-based grief support with time for questions. https://heatherstang.com/living-with-grief-workshop/ 🎓 Mindfulness & Grief Coach Certification Professional training for helpers who want to support others through grief while caring for themselves. https://heatherstang.com/mindfulness-grief-coach-certification/

The First Step to Calm Your Nervous System After Loss Grief doesn't just affect your heart. It affects your body. In this episode of the Mindfulness & Grief Podcast, Heather Stang and Amanda Palermo explore why grief overwhelms the nervous system and why you can't think your way out of it. When loss shakes your world, symptoms like brain fog, insomnia, body aches, anxiety, and exhaustion are not signs that you are failing. They are signs that your body is under stress. This episode introduces the first step in the Mindfulness & Grief System: Conscious Relaxation. You'll learn why calming the body comes before processing meaning, how simple focusing practices interrupt the stress cycle, and why tending to your nervous system is foundational in early grief and during grief waves. Heather and Amanda share personal experiences of shock, numbness, cognitive confusion, and somatic symptoms after loss. They discuss research on the relaxation response, practical focusing techniques such as breath counting and mantra repetition, and how small, consistent practices can restore a sense of agency. You'll also learn: • Why grief creates inflammation and physical symptoms • How to interrupt rumination through simple attention practices • What to do when sitting meditation feels impossible • How to create a sleep sanctuary after loss • Gentle journaling prompts to help your body find a voice If grief has left you feeling dysregulated, restless, or exhausted, this episode offers a grounded place to begin. You don't have to eliminate your feelings. You can start by tending to your body. 🧘 Timestamps: 00:00 You Can't Think Your Way Out of Grief 00:42 Welcome & Why the Body Comes First 02:10 Shock, Numbness & Brain Fog After Loss 05:30 When the Numbness Wears Off: Anxiety & Grief Waves 08:45 Why Grief Overwhelms the Nervous System 11:10 The First Step: Conscious Relaxation 13:40 Focusing Practices (Breath Counting & Mantra) 18:50 The Relaxation Response Explained 23:30 Movement as Meditation 27:40 Sensory Practices: Sound, Touch, Scent 30:20 Creating a Sleep Sanctuary After Loss 37:15 Reimagining the Bedroom After Losing a Partner 44:10 Journaling as a Body Practice 50:30 Giving Your Body a Voice (Writing Prompt) 55:40 The Puzzle Metaphor: Putting Pieces Back Together 58:10 This Is Your Home Base in Grief 1:01:30 Closing Reflections Full show notes and resources: https://heatherstang.com/podcast/ Connect with Amanda on Instagram: https://instagram.com/amandapalermo1018 Work with Heather 💜 Try Awaken Grief Support Free for 14 Days Live support, guided practices, and community for people living with grief. https://heatherstang.com/grief-group/ 🎥 Free Living With Grief Workshop and Live Q&A With Heather A gentle introduction to mindfulness-based grief support with time for questions. https://heatherstang.com/living-with-grief-workshop/ 🎓 Mindfulness & Grief Coach Certification Professional training for helpers who want to support others through grief while caring for themselves. https://heatherstang.com/mindfulness-grief-coach-certification/

Grief can feel chaotic, exhausting, and unpredictable. Many people receive support after a loss, but still feel unsure what to do when emotions surge or the nervous system feels overwhelmed. In this episode of the Mindfulness & Grief Podcast, Heather Stang and cohost Amanda Palermo explore why having a system matters when you are grieving. Not stages. Not fixing. A compassionate framework you can return to when you do not know what to do next. This episode introduces the Mindfulness & Grief System and explains how structure can help reduce suffering, restore a sense of choice, and support you in living alongside grief without denying your pain. This is the first episode in an 8 part series that will walk through the Mindfulness & Grief System step by step. In this episode, you will learn: Why grief often feels overwhelming and disorganizing Why support alone is not always enough How a system helps when your nervous system is dysregulated What makes the Mindfulness & Grief System different How structure can create safety without rigidity Timestamps 00:00 Why grief needs more than support 00:45 Welcome and episode overview 01:40 Why grief feels chaotic and exhausting 03:10 What people mean when they say "just get through it" 05:05 Why a system helps when emotions surge 07:20 The difference between stages and systems 09:10 How structure reduces suffering 11:05 Mindfulness as a practical skill, not a mindset 13:40 Choice, agency, and the nervous system 16:15 What the Mindfulness & Grief System offers 18:50 Who this system is for 21:30 What to expect in the 8 episode series 23:10 Closing reflections Hosts Heather Stang: https://HeatherStang.com Amanda Palermo: AmandaPalermo108 on Instagram Podcasts for Grieving Parents If you are a parent navigating grief, you may find these podcasts supportive: Grieving Out Loud with Angela Kennecke https://emilyshope.charity/podcast/ Widowed Parent Podcast with Jenny Lisk https://jennylisk.com/ Ways to Go Deeper 💜 Try Awaken Grief Support Free for 14 Days Live support, guided practices, and community for people living with grief. https://heatherstang.com/grief-group/ 🎥 Free Living With Grief Workshop and Live Q&A With Heather A gentle introduction to mindfulness based grief support with time for questions. https://heatherstang.com/living-with-grief-workshop/ 🎓 Mindfulness & Grief Coach Certification Professional training for helpers who want to support others through grief while caring for themselves. https://heatherstang.com/mindfulness-grief-coach-certification/

The holiday season can be especially tender when you are grieving. Familiar traditions, gatherings, and quiet moments can intensify the ache of missing someone you love. Even well meaning silence from others can make the loss feel heavier and more isolating. In this episode of the Mindfulness and Grief Podcast, thanatologist, yoga therapist, and author Heather Stang talks honestly about why the holidays can be so painful, the social awkwardness many grieving people experience, and how meditation can offer a quiet place of connection when your heart feels full. Heather introduces the concept of continuing bonds and shares the Life Imprint practice, originally developed by C. J. Vickio and taught by Robert Neimeyer, as a way to honor love without forcing cheer or closure. This episode points you to a gentle guided meditation that can be practiced during the holidays or anytime you are missing your person. The reflection can also be used as a journaling practice and is suitable for both simple and complicated relationships. 🎁 Download your free Grief Sensitive Holiday Planner: HeatherStang.com/holiday-planner Includes mindful prompts and reflection exercises to help you plan the holiday season with care and compassion. You will learn: • Why missing your loved one can feel sharper during the holidays • How silence and avoidance from others can add to grief, even when intentions are good • What continuing bonds means and why many people find it comforting • How the Life Imprint practice supports connection, even in complicated relationships • Why meditation can help you sit with longing without becoming overwhelmed • How this practice fits into the Mindfulness and Grief System, Step Six, Continuing Bonds • Ways to use this reflection as a meditation or journaling practice If you find this episode helpful, please follow the podcast and consider leaving a review so others can find support when they need it most.

Thanksgiving can be an emotionally complex day when you are grieving. Even simple traditions or familiar gatherings can feel overwhelming when your heart is carrying loss. Whether this is your first Thanksgiving without your person or one of many, it is normal to feel tender, unsure, or stretched thin by expectations and family dynamics. In this episode of the Mindfulness and Grief Podcast, thanatologist, yoga therapist, and author Heather Stang shares seven mindful tips to help you navigate Thanksgiving before the day arrives, during the gathering itself, and afterward when everything settles again. Through personal stories, trauma sensitive guidance, and practical mindfulness tools, Heather offers a grounded way to care for your heart and reduce unnecessary suffering on this meaningful holiday. 🎁 Download your free Grief Sensitive Winter Holiday Planner: heatherstang.com/holiday-help Includes mindful prompts and reflection exercises to help you plan for the holidays with clarity and compassion. You will learn: • How emotional tension builds before Thanksgiving and how mindfulness can help you recognise it early • A simple visualization practice to uncover what may feel difficult on the holiday • How to understand and express your needs clearly, including a real life story of how one family transformed their day • Personal rituals that can bring comfort and meaning during Thanksgiving • Why children's grief is often overlooked, how to talk with them honestly, and how to support them at their own pace • How different grieving styles, such as instrumental and intuitive grief, shape family dynamics during the holidays • What to expect after Thanksgiving, why an emotional drop is normal, and how to tend to yourself with care If you find this episode helpful, please follow the podcast and consider leaving a review so others can find support when they need it most.

Holiday invitations can feel complicated when you are grieving. Even the kindest offers can bring pressure, guilt, or a sense that you should show up in ways your heart simply cannot. Whether this is your first holiday without your person or your twentieth, it is normal to feel overwhelmed by expectations, social demands, and the weight of what has changed. In this episode of the Mindfulness & Grief Podcast, thanatologist, yoga therapist, and author Heather Stang explores why saying no is so difficult during grief and how you can make compassionate choices about the gatherings you are invited to. With grounded, practical guidance, Heather walks you through a mindful four step process to help you decide what to attend, what to decline, and how to communicate your needs with honesty and kindness. 🎁 Download your free Grief-Sensitive Winter Holiday Planner: heatherstang.com/holiday-help filled with mindful prompts and reflection exercises to guide you through the season. You will learn: • Why holiday invitations feel emotionally charged when you are grieving • How to recognise internal and external pressures that make saying no difficult • A simple four step method to help you decide what you can manage this year • How to decline invitations in ways that protect relationships and your wellbeing • Gentle ways to support yourself if you choose to say yes • Why this year is only this year, and how grief shapes but does not define future holidays  

The holidays can stir up as much pain as joy when you're grieving. Lights, music, and celebrations can feel unbearable when your heart is heavy with loss. Whether this is your first holiday without your person or your twentieth, it's normal to miss them deeply. In this episode of The Mindfulness & Grief Podcast, thanatologist, yoga therapist, and author Heather Stang shares her own story of loss and the silence that shaped her understanding of grief. Through compassion and evidence-based mindfulness practices, Heather offers practical ways to move through this season with intention, honesty, and self-care. 🎁 Download your free Grief-Sensitive Winter Holiday Planner: heatherstang.com/holiday-help filled with mindful prompts and reflection exercises to guide you through the season. You'll learn: • Why the holidays can feel especially painful when you're grieving • Mindful ways to care for your body, mind, and heart • How to plan your days with flexibility and compassion • Gentle rituals to honor your loved one • How to balance grief and gratitude at the same table  

When Faith Wilcox's daughter Elizabeth began to complain about knee pain, her doctors thought it was just growing pains and she would be fine. As her pain continued, she was diagnosed with a rare bone cancer that affects pediatric patients. Through 10 months of treatment, Elizabeth remained positive and supportive of the other patients. Ultimately, Elizabeth passed away just one year after her diagnosis. In her grief, Faith was able to find moments of comfort and peace despite the things that were beyond her control.  Nature has always been restorative for Faith. Walks in the woods and time on the beach helped restore her mind and spirit. She also leaned into her circle of friends, who provided additional support. Faith discovered one of her biggest relief strategies when she started journaling, after her therapist recommended she start writing to help get out some of her bottled-up feelings. Faith has since written multiple books, including Hope Is a Bright Star: A Mother's Memoir of Love, Loss, and Learning to Live Again and has started a journaling program to help others who are struggling with grief. 

Beth Cavenaugh shares with us her personal experience as a nurse-turned-hospice worker at the request of her mom during her mom's final stage of life. Beth talks about her love of her work with families and patients and what caregivers need to think about during such a difficult period of time.  Hospice is a service that provides physical and emotional support for someone who is in their last six months of life. Hospice is a comprehensive team of support personnel that includes family members, healthcare workers, a social worker, chaplain, and a bereavement specialist. A nurse will come in and check on the patient multiple times a week to make sure their pain and symptoms are being managed and the patient is as comfortable as possible. A social worker and bereavement specialist can help you and your family members with some of the tough questions that come along with end-of-life care.    Beth's new book, Some Light at the End, details helpful strategies for those whose loved ones have a terminal illness or have recently passed. She can speak to: Mental wellness: Strategies to counteract anxiety, panic, and depression while living in hospice care for both those dying and their loved ones. Handling grief: Lessons from a hospice expert who has seen countless people through grief, and tips for your personal journey. Hospice 101: While in the early stages of grief, it's impossible to research all of our options. Beth details the questions we don't even know we need to ask and how to advocate for ourselves. Mobilizing: Hospice care happens at lightning speed. Beth details each step to save us from becoming overwhelmed and stressed.   https://amzn.to/3pH5fGm BIO Beth Cavenaugh is a certified hospice and palliative care nurse and educator with over 14 years of experience in caring for terminally ill patients. She has been a registered nurse for over 24 years and holds a bachelor's degree in nursing from Creighton University. Beth has supported hundreds of patients and their families at inpatient units, in-home settings, and behind the scenes in hospice care. Compassion, patient autonomy, and transparent communication are at the core of her care philosophy. Beth hopes to demystify death and dying so this powerful moment will be embraced as a normalized and celebrated life event. She continues to work in hospice and has a private reiki practice to support physical, emotional, and spiritual healing for adults and teens. Beth lives with her husband in Portland, Oregon, where they have (almost) successfully finished raising their three kids. Learn more at BethCavenaugh.com.

Until he met Patty Furino, bereaved father Dave Roberts didn't believe that the signs he kept seeing were coming from his beloved daughter, Jeannine. But soon, everything changed. In this episode of the Mindfulness & Grief Podcast, Dave shares his journey of love and loss and how the signs from his daughter transformed from triggering waves of grief into joy, and how they remind Dave that Jeannine is still close. Dave and Patty describe how Jeannine speaks through her father's new friend, fostering a deep continuing bond that allows Dave to live on after loss. When The Psychology Professor Met The Minister is co-authored by our two guests, and written from Dave's perspective and walks us through his evolution of putting aside his academic mind to being open to receiving messages from Jeannine. Patty has been his major supporter and guided him to honor and enjoy his memories but also be alive in the present. 

In episode 50 of the Mindfulness & Grief Podcast, Reid Peterson shares his story of losing both father figures in his life and the grief that comes with living without those important people. Although he was not close to his biological father the way he hoped, Reid still grieves the relationship that he wished he had with him. After his loss, Reid found support through grief groups but wanted more consistent support. This led him to create a grief support app that offers daily audio messages for grief education. 

In episode 49, bereaved father Eric Hodgdon explores how he leads a life of intention in the wake of incredible pain over the death of his daughter, Zoi, who died by suicide. He shares his fond memories of a loving and fun girl who was a sweet, supportive peer to those who knew her. Family, friends, and patients who traveled their mental health path alongside her all remember Zoi as a very special person. 

Ronald Mathias talks to us about his field of medical illustration: the art of taking complex medical procedures, descriptions, or concepts and turning them into something visual for ease of understanding. He spends most of his time translating traumatic injuries and building empathy for the pain someone has suffered into a visual medium for litigation. He is also tasked with the extremely difficult job of taking the unseen symptoms and turning them into visual representations.  For the cover of the book Superhero Grief, Ron designed the cover to help the reader understand the transformation that even Superheroes go through. Every person, superhero or not, goes through grief at some point in their lives. Each person has to leave something behind to transform into the new person that they have become. Superheroes are imperfect like us and can have trouble moving on from the trauma they have endured. 

The tables are turned as Heather Stang, the regular host of the Mindfulness & Grief Podcast, is interviewed by guest host Audrey Hughey about the new guided journal for grief, From Grief to Peace, which releases on June 1, 2021. Heather shares how she began journaling about her grief over her Uncle Doug's death in high school and the differences between free journaling and guided writing with prompts. Audrey shares how she processed her emotions over her ex-husband's death in her first thriller/novel. ​From Grief to Peace is based on the Mindfulness & Grief System developed by Heather. It offers meditation and journaling exercises to initially help bereaved people cope with the pain of loss, and eventually rewrite their post-loss narrative, all while developing healthy lifestyle habits. The new book offers a holistic approach to life after loss, weaving in memorial and meaning-making activities with personal reflection and goals to help the reader-writer move forward, which is quite different from moving on. Heather relies on evidence-based approaches, contemporary grief research, and ancient practices rooted in yoga and Buddhism, and holds a master's degree in thanatology, the study of death, dying, and bereavement. 

In episode 46, lifelong friends Shelley Buck and Kathy Curtis share their journey of childhood friendship, staying in touch through college, and the comfort that Kathy provided to Shelley following the devastating loss of her son, Ryder. Ryder was a talented musician and world traveler who continued to live his life to the fullest even after his Stage IV cancer diagnosis.  After Ryder's death, Shelley felt extremely lost and unsure of her next steps in life. So Kathy helped Shelley write the book "Leave Your Light On," inspired by a song Ryder wrote, to share Shelley's journey through the process. The book is filled with letters, journal entries, poems, and memories. Shelley found that writing was very cathartic for her, and she hopes her journey encourages others. 

In episode 45, Angela Kennecke shares with us her story of losing her beautiful 21-year-old daughter, Emily, to overdose. Angela and her family were just a normal family. Emily was a gifted student and cheerleader. But Emily was struggling with one of the most common problems in America — addiction. Her sudden and unexpected death changed the lives of her family forever.  Through her grief, Angela wanted to keep Emily's memory alive. She originally wanted to just display some of her daughter's artwork at a local charity center. Fast forward to today and Angela now runs Emily's Hope, a foundation that wants to remove the stigma of addiction, provide financial support for treatment seekers, and bring comfort to families who have lost a loved one to addiction.  If you're looking for resources for yourself or a family member, please check out the resources that are available on the Emily's Hope website. 

In episode 44, we talk to Author Jenny Lisk about her experience of parenting and caregiving for her husband during his aggressive form of brain cancer and eventually becoming a single parent and widow. Jenny shares how she navigated her way forward after his passing and her calling to help other people who may be losing a spouse.  In Future Widow, Jenny goes behind the scenes of her journey through those tumultuous and heartbreaking months. She reflects on the community who showed her how to be an ally in a crisis, her search for guides on how to parent grieving children, and the dual reality of having to choose—and getting to choose—what her future will look like. Jenny Lisk is an author, speaker, and host of the Widowed Parent Podcast, which has been featured in The Washington Post and ParentMap. On her "hundred dreams" list is riding a camel, milking a cow, and raising $44,000 for brain cancer research, in honor of her husband's 44 years. The author of Future Widow: Losing My Husband, Saving My Family, and Finding My Voice, Jenny lives in Redmond, Washington, with her two teenagers. She is passionate about helping widowed parents increase their family's well-being. You can download her free guides, What I've Learned About Widowed Parenting and How to be Helpful: Tips for Allies of Widowed Families.  https://jennylisk.com/memoir

In episode 43, New York Times-bestselling author Adam Mansbach talks with us about his new memoir, "I HAD A Brother Once," which details his grief of losing his brother by suicide a decade ago. As a writer, he struggled for nine years before he was finally able to write about his brother. Although Adam is known for his very successful novels, his new book is written poetry-style with dramatic storytelling about his life. In it, he shares how his brother David felt he had to wear masks to hide his real self and the importance of removing the masks of shame and guilt to save lives.  David's death happened during a very exciting and stressful time in his life. His incredibly popular book "Go the F*** to Sleep" had just gone viral. In the midst of celebrities reading his book on social media worldwide, and conducting interviews 10 hours a day — David died. Adam suddenly found himself both struggling with loss and success at the same time.

In Episode 42, Dr. Amy Novotny shares her emotional journey of living with a mother that was bipolar and suffered from borderline personality disorder, being tutored by her throughout higher education, and eventually losing her to cancer. The grief left Amy struggling with an unexplainable physical illness that she was eventually able to overcome, and now she teaches how to ease your physical pain when grief is stored in the body.  Amy developed a method called PABR, which is a technique to help your body overcome the fight or flight response that can occur during the grieving process. During our interview, Amy walks us through her basic technique for breathing and relaxing your body position so you can start getting some relief.  Want more free resources? Email Amy Novotny at [email protected] and mention this episode of Mindfulness and Grief Podcast to receive a consultation. 

In Episode 41, Daniel Hess talks to us about his struggle with losing his cousin after a long battle with cystic fibrosis. Daniel was only 9 years old at the time. The trauma of losing his best friend at such a young age created a void in his life that he has since tried to fill with creativity to keep the memory of his cousin alive.  Daniel began writing poetry as a way to cope with his feeling of loss and to stay creative throughout his young adult life. It's been a place of solace for him. A place to express his dark thoughts and feelings in a safe environment. He has recently written a book, "Just a Boy Blaming Himself," as a reflection of looking back through the pain of his childhood experiences and how they have shaped him into the person he is today.

When two health scares hit Katherine May's family, she was forced to slow down and learn a valuable lesson — staying busy doesn't always mean you're doing something productive with your time. The idea of wintering creates the opportunity to slow down the pace of life, observe as it transitions from one season to another, and find hope in the next phase of your life.  Katherine also discusses the issue of the "get over it" societal norm we have in regard to grief and children, recalling her own experience as a parent seeking help for her son through a difficult time. She believes that building resilience includes confronting hard truths and the emotions that come with them, not pushing everything down, and concealing feelings. Wintering consists of a period of isolation where you allow the silence to teach you and prepare you for the next season. 

Neil Beresin never set out to become a chaplain. In fact, he worked in the nonprofit world for 20 years. But everything changed for him when both his parents became ill and passed away within 5 weeks of each other. This devastating loss changed the trajectory of his life. Neil is now a chaplain and counselor specializing in grief, loss, and transition, and he uses poetry in his healing work. During our interview with him, Neil shares how poetry has brought him peace and understanding even in the most troubling times. He shares with us the value of reflection. When you slow down and allow yourself to absorb the words of a poem, you are giving yourself a gift. Reflecting on the language and the metaphors used in poetry can bring tremendous comfort. The sound and music of poetry has helped Neil to provide intentional grief support to his clients, and we hope this interview helps you as well.

Sally Hill Mills learned to write children's books by writing with children, as a creative writing teacher in elementary schools in Albuquerque. She learned from kids what keeps them interested in a story – relatable characters, obstacles that have to be overcome, and action.  Her first book, Jimmy: Toughest. Dog. Ever. grew out of Mills' experience as a special education teacher. She saw that kids who left the room for "special" classes or who had visible disabilities feared being labeled and not belonging to the larger group. When her real-life dog died, Mills realized that, as hard as it would be, her dog's death offered an opportunity to take the character, Jimmy, on another, even more, difficult journey: through grief and loss into recovery and re-connection.  In her second book, Jimmy: Toughest Times Ever Mills drew upon her own experiences with childhood grief to write the book.  Kirkus called this book, "A lovely, resonant, child-appropriate tale about loss and the cycle of grief and healing."  

It's hard to feel like a superhero while amid tremendous grief. But through her work composing Superhero Grief: The Transformative Power of Loss, Dr. Jill Harrington shows us how we are more like superheroes than you might think. Each superhero that you can think of has experienced some level of trauma that they've had to overcome. While their superpower may seem more significant than yours, the motivation to stand up and put one foot in front of the other is the same, whether you can fly or not.  Jill walks us through some of the flaws in superheros that also make them human like us. Superheroes are not always perfect. They make mistakes. Superheroes struggle with the same emotions and consequences of decisions that we as normal humans do. Each story has an element of love, survival, and reminders of our continued connection with the ones we lost.  

After 27 years of marriage, Marla Polk found herself dealing with the sudden death of her husband. Losing her spouse creating a hole in her life that she didn't know what to do with. She tried to turn to her friends, her work, books -but nothing seemed to help her. She then decided to start journaling through her grief. What started as a way to document stories of her beloved Randy for future grandchildren became a firsthand account of what it was like for her to walk through the grief process and discover herself with him. Marla writes openly and honestly about how painfully long the process of grief can be. She describes herself as a normal, middle-aged woman with a career, friends, and an average life before everything changed with Randy's death. The aftermath left her feeling uncomfortable in every situation of her life. She was easily agitated especially in the first year. So when she couldn't do anything else, she turned toward writing. She encourages anyone going through grief to give yourself grace, especially when unforeseen triggers can derail your emotions out of the blue. One thing she discusses is triggers. You never know when something may trigger your emotions. So give yourself grace. You can be in the middle of doing something completely unrelated to grief and all of a sudden you will start crying and that's okay. During this interview, Marla also shares how surprised she was by how differently everyone experiences grief. She found herself judging others who were close to Randy for not missing him enough. Likewise, she found herself being judged as well for not meeting their expectations of grieving. She was also surprised with how many well-meaning people said uninformed things to bring comfort. Marla continues to remember Randy in subtle ways. He enjoyed painting and photography so she has a piece of his artwork in every room in the house. She commissioned someone to make a quilt from his neckties. She periodically visits his things in storage and decides which items she's ready to part with and which ones she wants to hold onto a little longer. About Marla Polk: Marla Polk is the author of Grief Survivor: A Love Story and a communications coach specializing in helping those in broken relationships heal through communication tools she developed as a mediator. She is Managing Partner for Resolution Solutions, a conflict resolution consulting company. She is the President of the Board of Directors for a nonprofit, the Abilene Palm House, that mentors at-risk individuals and works specifically with women who have been survivors of violent crimes. Her hobbies include writing authentic, raw, and funny commentaries about her grief journey.

Rabbi Steve Leder is no stranger to grief. As a rabbi, he has consoled hundreds of families over the years during their most difficult times. In his new book, The Beauty of What Remains, he walks us through his experience of losing his father. He takes us on the journey of self-discovery of how he learned to balance the conflicting emotions of losing someone who wasn't always easy to love but was still an important figure in his life.  In his book, he discusses how making peace with the fact that these feelings cannot be resolved is a resolution. Once you can make peace with the fact that you cannot change what happened in the past, you make space for the positive memories to emerge. Finding meaning in those memories is what helps you get back to living.  Caregivers often struggle with how they should show up for their loved ones, especially as they get closer to death. Rabbi Leder has some tips to help caregivers navigate one of the hardest roles in the world.  Ways to Overcome Fear As a Caregiver Tip #1 Never Underestimate the Power of Touch The power of communicating through touch, especially with a loved one who is suffering from an illness like dementia, is remarkable. Just sitting with your loved one and holding their hand can help both of you communicate when words are no longer an option. (Rabbi Leder acknowledges that this may not be possible during the pandemic.) Tip #2 Create an Ethical Will  We write our eulogies while we are alive. It's how we live that writes our story. By creating an ethical will, you leave behind a document that talks about your love, hopes, and dreams for the people you leave behind. It's important to do this during the early stages of illness, if possible.  Tip #3 Take Them on a Mental Vacation Create a transcendent vacation that encourages them to think about happier times. Sit by their bed and ask questions like:  Who was your very first kiss?  What was the greatest vacation you ever took?  What was it like when you laid your eyes on your spouse for the first time? By taking people out of their physical being and into the metaphysical, both of you can experience joy without even leaving the room. It can be the best moment they have had in a long time.  Tip #4 Just Show Up Walkthrough the door as your authentic self. They want you to be who you are — not someone who is clearly holding back given the situation. For example: If you're a hugger, hug them. If you're a feeder, feed them. If you're a jokester, tell them jokes. If you are your authentic self when you walk in, then the rest of everything will unfold the way it should.  Tip #5 Take It One Step at a Time  Grief is a long road. Just take the next step forward. Take a shower. Go for a walk. Show yourself some compassion as you would others. Grief doesn't happen in a straight line and oftentimes we grieve even before our loved one has passed. Show yourself empathy through this process.  How the Pandemic Has Created Meaningful Intimacy Through Grief This global pandemic has caused us to take a global pause and reassess what we value most. A busy life and a meaningful life are not the same. This pandemic has taught us to appreciate and value each other more than ever before. Funeral services have changed in both good and bad ways. The good thing is now only the person's innermost circle is there to grieve together and tell stories with each other. It creates an intimacy that pre-pandemic funerals did not have. The bad thing is that families do miss out on condolences from their extended family and friends, food provided by people who care about them, and hugs and other personal touch that are so important to the human spirit. But we will get through this together.  Rabbi Leder's book The Beauty of What Remains is now available on Amazon.  This episode is brought to you by the Awaken: Meditation for Grief Program, which helps you cope with the heartache and pain of loss with meditation-based practices for your mind, body, and spirit. 

If you have experienced the death of a loved one from the COVID-19 Coronavirus Pandemic, the American Red Cross offers free support to help you through this difficult time. From spiritual care to help with planning virtual services, their Integrated Condolence Care Program is staffed by compassionate professionals and volunteers through their Virtual Family Assistance Center. In this episode Valerie Cole shares how this program can help you navigate grief during these unprecedented times. 

If you wonder what happens to your loved one after they die, you are in good company. Wanting to know they are OK, that they are not suffering, that they may even be happy, is a universal feeling rooted in the love that is the root of our grief. In her book Becoming Starlight, Surviving Grief and Mending The Wounds of Loss,  Dr. Sharon Prentice shines a light on where your loved one goes after they die. She has visited the other side - not through a near death experience - but a shared death experience. In this episode of the Mindfulness & Grief Podcast, Dr. Prentice reveals her "peek into foreverness" that occurred at the precise moment of her husband's death. She describes how this experienced impacted her grief over time, and how it informs her work with people who are dying in her role as a psychotherapist and spiritual counselor. The question of life after death is one of the first questions I asked when my uncle died by suicide when I was just 7 years old. In my teens I found a book called Life After Life by Dr. Raymond Moody, which detailed the phenomenon of the near-death experience. This is a very special interview. It dives into the mysteries of life while leaving space for us to still grief, still mourn, still question. If you are wanting to know if your loved one is OK, this podcast may just provide you with some answers – and even hope.  

Pets are not just animals that live in our house, they are our chosen family. When they die it is heartbreaking because we love them so much! The key to surviving the death of our beloved cats and dogs is to first acknowledge that it hurts, and acknowledge that our grief is real and understandable. As with the loss of anyone we love, it is helpful to find ways to honor their memory and the imprint they leave on our heart. In this episode of the Mindfulness & Grief podcast Dave Roberts and I continue the conversation we began in an earlier episode on Pet Loss & Grief. Since then, both Dave and I have both experienced major pet losses, and we discuss the myriad of feelings that pet owners face - from feelings of guilt surrounding euthanasia, wondering how you will survive without your best friend, and even navigating the decision to welcome another furbaby into the house. We also talk about constructive rituals and memorial spaces you can set up to remember your companion animal. For many of us the death of a pet is one of the hardest losses to navigate because of the unconditional love. You are not alone, and I hope this episode will help you like it helped me.

If you have been blaming yourself for the death of your loved one, or feeling guilty that you didn't do something you "should" have done, you are not alone. Whether your special person died by suicide, an overdose, long-term illness or suddenly, self-blame often appears. Guilt and shame are heavy burdens to bear, and add more suffering on top of our broken heart. In the 31st episode of the Mindfulness & Grief Podcast, award-winning author of When Their World Stops, Certified Grief Recovery Specialist and founder of the Grief & Trauma Healing Network shares her insights into working with guilt, regret, and self-blame in the face of traumatic grief, mental health struggles, addiction, suicide, and other types of loss. She also offers valuable insights into how friends can help their grieving friends, which will give you insight into getting what you need from those around you. Anne-Marie is a compassionate healer, and I hope you will get as much from this podcast as I did interviewing her! Be sure to check out the downloads below, including an excerpt from her book. Downloads From Anne-Marie Lockmyer Free Book Excerpt: ​Chapter 1 of When Their World Stops 5 Things Every Griever Needs to Know  5 Ways to Help A Grieving Friend Do Not Forget List If You Have a Grieving Friend About Anne-Marie Lockmyer Anne-Marie Lockmyer was far removed from pain until she got the call no one ever wants to get - her beloved husband of 26 years had suddenly died while she was out of the country. Everything changed for her at that moment and the emotional pain crushed her. Nothing prepared Anne-Marie or those around her for this life-shattering experience. As Anne-Marie struggled to understand herself and what she needed, she also had to help her friends understand. Out of necessity, she became a student of grief and during this process, her only child was struggling with mental health issues, another excruciating loss as she watched him suffer. She went on a journey to find meaning in her grief, to meet with it, embrace it, heal and find purpose. And it was transformational! Her experience, research, education and training in grief, loss and trauma has equipped her to work with grieving people in a powerful way.  She wrote an award-winning book called When Their World Stops: The Essential Guide to Truly Helping Anyone in Grief. Anne-Marie is an Advanced Grief Recovery Specialist, Certified in Critical Incident Stress Debriefing, a Certified Trauma Integrative Practitioner, a Grief and Mental Health Advocate and Founder of the Grief and Trauma Healing Network.   Her greatest joy is to take people on the same healing journey she experienced - to allow them to remember their loved one well but without suffering the excruciating pain. She creates a safe place to heal any unresolved grief with a six-session private or 2-day intensive program. She provides crisis support for businesses and training to therapists and counselors on grief and loss. She presents church workshops on Creating a Culture of Hope and Healing to equip churches to support the grieving in their congregation and community. She loves what she does and welcomes opportunities to help others understand grief and the grieving. Anne-Marie is living proof that you can go from barely surviving to thriving. Her message is one of hope and healing after a heartbreaking loss.  You may have changed. Your life may be changed, but life can still be good - and so can you.   

Dreams and sleep are understandably impacted as we all try to navigate the COVID-19 pandemic. Those of us who are already grieving carry an extra load of anxiety in addition to an already aching heart. In this episode, returning guest Dr. Joshua Black shares helpful insights that will empower us to take care of our emotional needs during the waking hours so we can find peace at night, and explores how our dreams give us insights into how we are really doing. A timely follow up to our first interview in Episode 15 Grief Dreams: Continuing Bonds & Awakening Insights, Joshua and I have a candid conversation about how we are coping personally and professionally.  We discuss a range of topics - from Joshua's own grief dream that involves his father and childhood home, to what is in our pantry to eat during the pandemic. This interview left me feeling calm and hopeful. I hope it does the same for you!

Grief is hard at any age. As a queer young adult ​​in the south, Shelby faced the worst four years of her life as both of her parents were diagnosed with life-limiting illnesses. When her mother died "the stuff really hit the fan," as she put it. At first she resisted her pain, but it was in the giving in to her grief that real wisdom was found. Shelby has evolved into a compassionate young woman that helps people of all ages learn how to face their grief with radical self-compassion.  In this candid interview, the author of Permission to Grieve shares her experience and the wisdom gained from navigating the death of her mother from breast cancer. Tending to your own pain is a radical act of self-compassion. Shelby offers inspiring guidance that will help you grieve authentically no matter where you are on your life's journey.

"Hope is not fragile; just hard to find when the lights go out." This quote from bereaved mother Kim Peacock's book, Victorious Heart resonates with so many people who have suffered and survived a traumatic loss. Kim knows this intimately, as her beloved daughter Nicole died in an ATV accident just a few days after Christmas in 1998. In episode 28 of the Mindfulness & Grief Podcast, Kim shares how she pulled herself out of the void that was left in her world so she can grieve and still live life fully. She shares how she and her husband navigated their different styles of grieving, her relationship to God and faith, and self-care practices that you can use to care for yourself when your world feels like it has fallen apart. She also offers wise guidance to anyone who is not sure what to say or do when someone they care about has suffered a devastating loss. This inspirational and generous interview offers an overview of what grief can look like over twenty years after the loss, and is a guiding light that will help you through the darkness. While Kim's experience is rooted in child loss, this is a good listen for anyone who is grieving a loss.

Coping with grief after a loved one has died from an overdose has a unique set of challenges. All too often the focus is on the circumstances of the death, not the life, of a very special person who loved, lived, and most likely tried to overcome their addiction. Often exhausted by the worry, caregiving and anticipatory type of grief that precedes this type of loss, friends and family members of someone who died by overdose need compassion, self-care, and each other. In the 27th episode of the Mindfulness & Grief Podcast, grief counselor Dave Roberts shares ways that you can cope with overdose grief and refocus the lens through which this loss is viewed on the person, not the addiction.

The death of a brother or sister can be devastating, but all too often it goes unacknowledged or at least minimized. Social cues direct bereaved siblings to "be strong for your parents," but how can you be strong when your world is shattered by loss? Heidi Horsley is no stranger to this kind of pain. Her brother, Scott, died in an automobile accident, alongside her cousin. This life changing experience inspired her to be a champion for grieving siblings and earn a doctorate in psychology. In this episode of the Mindfulness & Grief Podcast, Heidi shares her story of love and loss and hope, and shares tips and insights to help you cope with sibling loss. She explores the strained parent/child dynamic that often occurs after this type of loss, and why parents might think their surviving children are "over" their grief when they are anything but. Dr. Heidi closes the show with an invitation for grieving siblings to join her in the crusade to shine a light on this disenfranchised grief. 

Widows, widowers, and anyone who has lost a partner knows just how hard it is to cope with grief on Valentine's Day. Claudia Coenen, widow and creative grief counselor, shares creative ways to cope with grief and heartache on Valentine's Day, as well as activities and practices to honor and celebrate you love that undeniably very much present. She also shares tips from her upcoming book release, The Creative Toolkit for Working with Grief and Bereavement: A Practitioner's Guide. Heather Stang's guided meditation, a Journey To Your Heart Center, follows the interview. Both Heather and Claudia hope this special Valentine's Day edition of the Mindfulness & Grief Podcast will bring you some peace. Recommended Reading & Listening Shattered by Grief: Picking up the pieces to become WHOLE again The Creative Toolkit for Working with Grief and Bereavement: A Practitioner's Guide Karuna Cards: Creative Ideas to Transform Grief and Difficult Life Transitions The Karuna Project: Compassion & Creativity for Grief with Claudia Coenen on the Mindfulness & Grief Podcast About Claudia Coenen, CGC, FT, MTP Claudia Coenen became a certified grief counselor after she was widowed suddenly. She focused on creativity in her Masters in Transpersonal Psychology program at Sophia University and holds an Advanced Grief Counseling Certificate from Brooklyn College. Claudia has been certified in Thanatology for 9 years and is now a Fellow in Thanatology, through the Association of Death Education and Counseling.  Claudia's lifelong experience as a performer and creative person provided her with techniques to process her own grief which in turn led her to help others through expressive modalities. In private practice, Claudia helps bereaved clients find resilience in the midst of their losses - through compassionate presence, creative process, somatic and expressive therapy techniques. While working with dying patients and family members in a hospice program in New Jersey, she developed the Karuna Cards, a deck of creative ideas for grief and difficult life transitions. Claudia presents workshops on Grief, living with illness as well as the use of creativity in counseling. She has delivered in-service training on vicarious trauma in the workplace at conferences, hospice agencies, and mental health clinics.  Claudia is the author of Shattered by Grief: Picking up the pieces to become WHOLE again. Her newest book, The Creative Toolkit for Working with Grief and Bereavement: A Practitioner's Guide, explores some well-researched grief models and 30 creative activity sheets that can be reproduced to use with bereaved clients.

Richie Pryor's son and namesake, Richard, sadly died in his sleep a few weeks after a family vacation to Hawaii. Naturally, Richie felt great heartache after the loss of his son, but has found a way not only to live again, but to live fully and in honor of his son while helping others find their path through grief and life.  In the 24th episode of the Mindfulness & Grief Podcast, Richie shares his story along with valuable insights about compassion and communication for partners who have lost a child. He reflects on what worked - and what didn't - for himself and his family, and recommends valuable books and community resources for the grieving family.  Richie models how you can develop mental toughness while maintaining a kind heart, and offers ways to refocus your attention and cultivate new meaning in life.  He really inspires hope for all of us who are grieving. Recommended Reading Warriors Of Life by Richie Pryor When Bad Things Happen To Good People by Harold Kushner 41 Signs of Hope by Dave Kane Everything Happens for a Reason: Finding the True Meaning of the Events in Our Lives by Mira Kirshenbaum About Richard "Richie" Pryor Richard Pryor is a Parent Counselor & Author. After losing his son 5 years ago his world ended and he saw no purpose to keep moving forward. He eventually discovered his warrior and found his true self by developing his mental toughness, changing his focus and giving a new meaning to his loss which helped him RISE out of the ASHES of his grief with more love, empathy, compassion and a burning desire to change the world. He then wrote "Warriors Of Life" as his first step in serving the people in the world that have losses in life and struggle with grief. Richard also servers people in  prisons, shelter's, substance abuse clinics to help them find hope and meaning in life, regardless of their situation and provide them with an opportunity to take advantage of second chances in life. He has also created a growing community of educational and coaching programs for parents where he helps them by Serving, Supporting, Inspiring, Empowering and Transforming them so they can discover their  WARRIOR, find themselves and Move Forward through any life challenge that they encounter. "We must let go of the life we have planned, so as to accept the one that is waiting for us."

Let's face it, the winter holidays can be particularly tough on us when we are grieving.  What is supposed to be the happiest time of the year is anything but, as we are constantly reminded that someone is missing. During this episode author and thanatologist Heather Stang shares her favorite tips for coping with grief during the holidays to help you reduce your suffering, weave in the memory of your loved one, and approach this holiday season mindfully.

Grief is a natural and healthy reaction, but if you are like most people, healthy is not a word you would use to describe how you eat or sleep when in the throes of loss. The stress of grief disrupts our sleep cycle, incites cravings for comfort food, and does not usually inspire physical activity. While this is normal behavior in the early period of loss, the sooner we can start taking care of our physical body, the sooner it will become our ally in our mental and emotional health. In this episode of the Mindfulness & Grief Podcast, yoga teacher and wellness expert Jason Wendroff-Rawnicki shares how the death of his sister, Lauren, inspired him to live more fully and honor his lifelong mission of helping others. He offers helpful tips on how to get more sleep, work wholesome foods into your diet, movement into your day, and how smelling something good via aromatherapy can radically shift your mood. We even discuss how media - social and otherwise - can help or hurt your ability to regain emotional balance after loss. Don't let all this talk of health and wellness scare you off - both Jason and I know grief is hard! But if you pick just one or two things to try from this episode (which is chocked full of health tips for grief), you will be taking the first and most important step to helping yourself reengage with life after loss. There is no one-sized-fits-all solution for health and well-being, but there are some time-tested tips and tricks that work. Jason closes by sharing a little about being a bereaved sibling, as well as some insights he gained from presenting with his wife at the Compassionate Friends Conference. If you have questions or comments, or would like to connect with Jason, use the links below! Jason closes by sharing a little about being a bereaved sibling, as well as some insights he gained from presenting with his wife at the Compassionate Friends Conference. If you have questions or comments, or would like to connect with Jason, use the links below! Or visit him at the Shine Yoga Center in Cliffside Park, NJ. Reach out to Jason Wendroff-Rawnicki: Email with Questions or for a Free 30 Minute Wellness Consultation with Jason! Connect with Jason on Facebook Jason's Essential Oils Website Shine Yoga Center Facebook Page Twitter Instagram

Coping with your own grief when a spouse dies is hard enough. But what do you do when on top of that you need to raise a grieving family, get everyone to school on time, pay all the bills, and run the household all on your own? These are just some of the challenges widowed parents face. While grief professionals may offer helpful insights, our guest and psychologist Dr. Justin Yopp explains why peer support groups for widowed parents may be one of the most helpful resources for bereaved fathers and mothers. This episode is for widowed parents who are looking for inspiration and practical advice on parenting after loss. Based on insights gained by facilitating widowed parenting groups and academic research, Dr. Yopp offers compassionate guidance that respects each individual's journey. His book, The Group: Seven Widowed Fathers Reimagine Life, is based on the "Single Fathers Due to Cancer" project, a group facilitated by Dr. Yopp and his colleague Donald L. Rosenstein at the University of North Carolina. They now collaborate with other colleagues at UNC to run The Widowed Parent project, which is committed to supporting widowed mothers and fathers with children in the home. Proceeds from The Group are all donated back into the project in order to benefit the families. Learn More about Justin Yopp and the Widowed Parent Project: Widowed Parent Website Widowed Father's Facebook Page Widowed Parents on Twitter Widowed Parent Story on YouTube

Learn how the yogic chakras can help you navigate grief and trauma, whether you believe in them or not! In the 20th episode of the Mindfulness & Grief Podcast, Karla Helbert explains how the chakra system can act as a model (or metaphor) to help us understand the energetic response to grief and trauma. She also shares tips to find balance during this chaotic time, and even closes the podcast with a guided meditation you can try at home (but not if you are driving please!). Just like having a map or GPS can help you when you are lost in the woods, a system to help you cope with grief can help you feel less overwhelmed and frightened when the tsunami hits. Going beyond the outdated prescribed stages of grief, the Chakras in Grief and Trauma can help you learn to grow through, rather than heal from, your loss. Rooted in her own experience of being a bereaved mother, as well as her yoga training and years of helping others through loss as a licensed professional counselor, Karla Helbert is the author of the Chakras In Grief and Trauma,  Yoga for Grief and Loss, and Finding Your Way To Grieve: A Creative Workbook for Kids and Teens on the Autism Spectrum. Learn More about Karla Helbert: Author/Speaker Website Facebook Twitter Instagram

In the 19th episode of the Mindfulness & Grief Podcast, R. Glenn Kelly (Ron) shares on the job self-care tips, as well insights into how business leaders and colleagues alike can cultivate a grief-literate work environment. A bereaved father and business leader, Ron is the author several books, including Grief in the Workplace and Sometimes I Cry In The Shower. For some, work can feel like a safe haven, a normal experience in the midst of the worst time in your life. But for most of us, the two or five days of  bereavement leave just isn't enough. The reality is that most of us have to earn a paycheck whether we feel like it or not. After a major loss, work may feel like the last place any of us wants to be. There are many challenges that were not present before, including debilitating brain fog, uncontrollable emotional swells, preoccupation with our loved one and the business of grief, not to mention the unskillful platitudes offered by well-meaning but ill informed colleagues. Over 4 Million active U.S. employees experience the death of a spouse, life-partner, or child every year. Research indicates that in addition to the pain the employee feels, companies are losing an estimated $100 billion in direct and indirect costs due to staff bereavement. But this statistic does mean there has to be a battle between employee and employer. In fact, with Ron's help, organizations like Delta Airlines have found ways to support their bereaved employees that benefit both company, employee, and the people they serve, and cultivating compassion and care along the way. Learn More about R. Glenn Kelly: Author/Speaker Website Facebook Twitter Grief in the Workplace: Recover Hidden Revenue and Productivity Loss Driven by Employee Bereavement and Grief Sometimes I Cry In The Shower: A Grieving Father's Journey To Wholeness And Healing

Kim Colegrove is the founder of the PauseFirst Project, which offers Mindfulness for First Responders, and was founded in honor of her husband, Special Agent David M. Colegrove, who died by suicide in 2014. Kim learned the practice of transcendental meditation at the age of ten. After her husband's death, Kim used her practice to cope with her own grief and loss. Now, with more than 40 years of practice under her belt, she is helping police, firefighters, EMS, paramedics, dispatchers, corrections officers, and other first responders cope with the daily stress and trauma of the job.  Whether you are a first responder or not, we all experience personal and public tragedies that can leave our assumptive world shaken if not completely destroyed. This conversation explores how mindfulness can help us all build resilience and take one step closer to a more peaceful society. Thank you Kim for doing this true Warrior Work!  PauseFirst Links Facebook Twitter Website Publishizer (Book)

At the age of 38, Claire Hoffman became a widow when her husband experienced a drug overdose. A mother of one, Claire describes this event as having a butterfly effect over her entire world. In an effort to cope with the loss and gain wisdom and insight, Claire has gathered together grief experts from around the world for the Liberate Your Grief Spotcast, a 5 day event offering hope and healing to anyone who has experienced a major loss. Learn more about Claire at http://liberateyourgrief.com.

Pet loss is often a grief dismissed by people who have not formed a deep bond with an animal, but those of us who have non-human best friend know the love and heartache that comes when a special pet dies. In the sixteenth episode of the Mindfulness & Grief Podcast we explore our deep love for our pets, why we mourn them,  and how they can help us feel connected to our deceased loved ones when they are alive. Guest Dave Roberts, LMSW, shares how two cats, Bootsy & Angel, helped him cope with the death of his daughter, and the impact their deaths had on him.   About Dave Roberts, LMSW Dave Roberts, LMSW, is an author and founder of Bootsy & Angel Books, LLC, and most importantly, the father of Jeannine, who died of a rare form of cancer when she was 18. Dave supports other grieving parents through his work with The Compassionate Friends, in his private practice, and through writing, speaking, and teaching in the psychology department at Utica College. Learn more about Dave at Bootsy & Angel Books, LLC., where you can also purchase his book on pet loss and holiday grief. Read David's Article, 3 Reasons Why Pet Owners Repeatedly Visit the World of Grief, and find him on Facebook and Twitter.

In the fifteenth episode of the Mindfulness & Grief Podcast, we dive deep into the world of grief and dreams with author and grief dream researcher Joshua Black, Ph.D. If you have ever wanted to know more about your grief dreams, or have wondered why you have not had one yet, this episode is for you. Dr. Black shares the three different types of dreams that occur after loss, plus the different themes that have emerged in his studies of spouse/partner loss, pet loss, and prenatal loss related dreams. You will also learn tips and techniques that can help both children and adults use their grief dreams - or desired grief dreams - to do very important grief work.  Learn more about Grief Dreams at http://griefdreams.ca, and be sure to listen to the Grief Dreams Podcast, hosted by this week's guest, Joshua Black, Ph.D. Grief Dreams Website Grief Dreams Podcast Grief Dreams Facebook Page Dreaming of Owl Book

In the fourteenth episode of the Mindfulness & Grief Podcast, I interview Jan Warner, author of Grief Day by Day: Simple Practices and Daily Guidance for Living With Loss. During this episode, Jan shares how her deep love for her husband Artie lives on, how to deal with people who just don't understand, and how Grief Day by Day can help you become your own "grief whisperer." What I love about this interview with Jan is her honest and unfiltered view of life after loss that balances the reality of the pain of loss with the love and levity that helps you continue to live on - with their memory right by your side. The book itself is a fantastic resource - easy to read and offered in small, daily bites that will help you take the next best step for you. About Jan Warner When my husband died I thought I would sadly miss him. Instead I was devastated. After the first chaotic year I began to rebuild my life by honoring him. I became available to grieving people the way he, as a recovering alcoholic, was available to alcoholics and addicts. I wrote a blog. Five years ago, I started a FB page, Grief Speaks Out at www.Facebook.com/GriefSpeaksOut. It is a loving, supportive international community of 2.4 million people. My book, Grief Day By Day: Simple Practices and Daily Guidance for Living With Loss has been called a soothing balm for a wound and an outstretched hand in friendship.  I have a Master's in Counseling Degree and have studied NLP, and hypnotherapy. In becoming fully alive with grief I have produced documentary films and an off-Broadway play. I'm a vagabond who has been to all seven continents. I love being a grandmother.