How To Do It:

Go to a place where you can hear echoes, such as a canyon, large room, or tunnel. Speak or shout your feelings of grief into the space and listen as the sound echoes back to you. Imagine that with each echo, the intensity of your grief is lessened, as if the environment is helping you carry and process the emotion.

Why It Works:

The physical experience of hearing your voice echoed back can be a powerful metaphor for being heard and understood, even by nature itself. It also allows you to release emotion in a controlled way, feeling your grief echoed and then gradually fading.

Guided Practice:

Standing in a place where you can hear echoes, feel the ground beneath your feet, and take a moment to become aware of your surroundings. Close your eyes if you’re comfortable, and take a deep breath, letting the sound of your breath fill the space notice any subtle sounds in the environment, or the stillness that surrounds you.

Now, making a soft sound—perhaps a hum or a gentle call—and listen carefully for the echo that follows. Notice how the sound moves through the space and returns to you, altered by its journey. Experiment with different sounds, varying the pitch, volume, and length. Feel the vibration in your throat as you produce each sound, and listen closely to how the space responds.

As you continue, become aware of the interplay between your voice and the echo. Feel the resonance of your voice in your body, the sensation of the sound waves moving through the air and returning to you. Notice how each sound you make creates a unique echo, and how this dynamic interaction fills the space around you.

When you are ready to finish, allow your sounds to become softer and quieter, gradually letting the echoes fade into the silence. Stand quietly, noticing the stillness that follows. Take a few moments to be with this quietness, feeling the solidity of the ground beneath you. When you feel ready, open your eyes and bring your focus back to the room around you.

How To Do It:

Gather natural materials like leaves, flowers, stones, or soil. Use these materials to create a temporary piece of art that represents your grief—this could be a mandala, a pattern, or an abstract expression. Focus on the textures and colors as you place each item, letting your feelings guide the process. Once complete, spend a few moments with your creation, then let nature reclaim it, either by scattering it or letting it naturally decompose.

Why It Works:

Creating art with natural materials provides a physical, tactile way to process grief. The act of letting the art return to nature symbolizes the impermanence of grief and the ongoing cycles of life, offering a form of release and connection.

Guided Practice:

Find a quiet space where you can sit comfortably with some natural materials—like leaves, flowers, twigs, or stones—nearby. Take a deep breath and notice any sensations in your chest or belly. Allow yourself to be present with these feelings, whether they are heavy or light. Visualize these materials as symbols of the different aspects of grief that you are holding onto.


As you select each material, notice its texture, color, and shape. Feel the sensations in your fingers as you handle the materials — perhaps a roughness, a softness, or a coolness. Stay with these sensations, allowing the act of choosing and handling the materials to become a form of mindful engagement with your emotions. Imagine each material representing a different emotion or memory associated with your grief.

Begin to arrange the materials on your canvas or paper, creating a visual representation of your grief. Feel the emotions that arise as you place each material, perhaps a heaviness in your chest, a tightness in your throat, or a warmth in your belly. Notice if any feelings, thoughts, or images arise — perhaps a sense of sadness, a feeling of loss, or even a memory of love. Allow these experiences to deepen your practice, connecting you more fully to your emotions and the process of grieving.

When you feel ready, take a step back and observe your creation, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more at peace, more connected, or simply more aware of your grief. Gently open your eyes, carrying this sense of connection and understanding with you into your day, feeling more attuned to the natural flow of your emotions.

How To Do It:

Sit by a body of water, such as a river, lake, or even a bowl of water. Close your eyes and take a deep breath. As you exhale, release a sound into the water—this could be a sigh, hum, or spoken words. Imagine the water absorbing your grief, carrying it away with its flow or holding it gently within its stillness.

Why It Works:

Water has long been associated with emotions and healing. This exercise allows you to connect with the cleansing and soothing qualities of water, giving your grief a place to rest or be carried away.

Guided Practice:

Prepare a bowl of water and sit quietly in front of it. Close your eyes and take a deep breath, feeling the air move into your lungs and out through your mouth. Notice the sensation of your breath and any sound that might emerge.

With each inhale, gather any tension or stress within you, and with each exhale, release it into the water in front of you. Notice the sensation of your breath as it leaves your body, perhaps feeling a soft release or a gentle sigh, or maybe a deep, full exhale. As you exhale, imagine the water absorbing your stress, watching as it ripples or remains still.

Begin to make gentle sounds with your breath—perhaps a hum, a sigh, or a soft exhalation. Feel how these sounds vibrate through your body, perhaps noticing a sense of release or relaxation, or maybe a stirring or awakening within. As you continue, allow the sound to resonate with the water, visualizing any tension or emotions being carried away by the vibrations. Perhaps you notice images or colors emerging in your mind, reflecting the feelings you are releasing, or maybe you feel a sense of stillness or clarity as the sound and water merge.

Focus on the rhythm of your breath and the sound you are creating, noticing how the water responds to each exhalation. Perhaps the water ripples gently, or maybe it remains still, mirroring your own inner state. Allow yourself to immerse fully in this experience, noticing any insights or realizations that arise, such as patterns of tension or relaxation in your life. You might explore what the water symbolizes for you—purity, cleansing, or something else entirely—and how this connects to your current experience.

When you feel ready, take a final deep breath and exhale softly into the water. Notice if there is a sense of release, calm, or perhaps a deeper connection to yourself. Allow yourself to rest in this space of quiet reflection, feeling any remaining tension dissolve. When you are ready, gently bring your awareness back to your surroundings, taking a moment to acknowledge the cleansing effect of this practice before slowly opening your eyes.

How To Do It:

Write a letter to the person or situation you are grieving, expressing all the thoughts and emotions you have been holding inside. When you're ready, go to a place where you can feel the wind—on a hilltop, at the beach, or even in your backyard. Tear the letter into small pieces and release them into the wind, watching as they are carried away.

Why It Works:

This ritual uses the natural element of wind as a metaphor for releasing grief. The act of letting the wind carry away your words symbolizes letting go of some of the weight of your emotions, while still honoring your feelings.

Guided Practice:

Find a place where you can sit or lie comfortably, outdoors ideally. Begin with taking some deep breaths and notice if there are any sensations in your body - perhaps some lightness or heaviness.

Visualize yourself standing in an open field, with a gentle breeze flowing around you. Feel the wind against your skin, the way it moves through your hair and clothes. Imagine this wind as a cleansing force, carrying away any tension, stress, or unwanted thoughts from your body.

As you breathe in, imagine drawing in fresh, clean air, filling your lungs with new energy. As you exhale, visualize the wind taking away anything that feels heavy or burdensome. Feel the release with each breath, as if the wind is sweeping away your worries and concerns. Notice the sensations in your body — perhaps a lightness in your chest, a tingling in your fingers, or a sense of openness in your shoulders. Stay with these sensations, allowing the wind to carry away what no longer serves you.

Imagine the wind as a powerful ally, helping you to release old patterns, beliefs, or emotions. Feel the wind growing stronger with each exhale, taking away more and more of what you are ready to let go of. Notice if any emotions, thoughts, or images arise — perhaps a sense of freedom, a feeling of being cleansed, or a memory of letting go. Allow these experiences to deepen your practice, connecting you more fully to the process of release and renewal.

When you feel ready, take a few more deep breaths, feeling the wind calm and settle around you. Notice how your body feels now — perhaps lighter, more at peace, or simply more relaxed. Gently open your eyes, carrying this sense of release and renewal with you into your day, feeling more free and open to new possibilities.

How To Do It:

Find a tree that you feel drawn to and sit with your back against its trunk. Close your eyes and imagine that the tree is listening to your grief, its roots deep in the earth absorbing your pain, its leaves and branches offering comfort and shelter. As you breathe, imagine your grief being absorbed by the tree, transformed by its life force, and returned to you as peace and strength.

Why It Works:

Trees are powerful symbols of life, endurance, and growth. This exercise taps into the tree’s grounded and nurturing energy, helping you to feel supported and held as you process your grief.

Guided Practice:

Sit comfortably near a tree, or imagine one in your mind's eye. Close your eyes and take a few deep breaths, feeling the earth beneath you and the presence of the tree nearby. Notice any sensations in your body—perhaps a heaviness in your chest or a grounding in your feet.

Feel the support of the ground and the presence of the tree nearby, noticing its strength and rootedness. Imagine this tree as a companion in your journey through grief. Observe its branches, leaves, and the way it stands resilient through seasons.

Begin to share your feelings of grief with the tree. Perhaps you visualize the grief as a dark cloud, a heavy weight, or maybe a series of images that represent your feelings. Allow these emotions to flow from you to the tree, sensing the tree’s quiet, non-judgmental presence. Feel the tree absorbing these emotions, like roots drawing water from the soil, offering space and support.

As you continue, imagine the tree transforming your grief. Perhaps you see the dark cloud turning into light, the weight lifting, or the images becoming more distant. Notice any shifts in your body—a release in your chest, a softening in your throat, or maybe a gentle calming of your breath. Allow yourself to stay with this transformation, sensing the healing power of nature.

When you feel ready, thank the tree for its support, taking a few more deep breaths. Notice how your body feels now—whether there is a sense of relief, calm, or perhaps a new perspective on your grief. Allow yourself to stay with this feeling for a few more moments, enjoying the sense of connection and healing. When you are ready, gently open your eyes, carrying this sense of peace and insight with you into your day.