“Dealing with the whole being is so important. The newness of people beginning to integrate different modalities is doing quite a service to a lot of people.” – Dr Joe Dispenza
Grieving individuals may find it helpful to use healthy mind and body techniques they most enjoy to support their healing, rather than short-term distractions. Making time for mind and body techniques as you do for other important things like taking care of loved ones, getting enough sleep, and eating well may also contribute to enhancing your well-being. Consistent practice produces the best results. They may be worth trying before invasive medical procedures or medication with side-effects if it feels right for you.
The left side of the brain is verbal and logical. This is where we can get stuck in thinking. The right side of the brain is creative and where intuition exists.
Some organizations offer free introductory classes, coupons, or ask for a suggested offering range (love offering). You can Google many mind and body techniques to learn and there are many videos on YouTube.
Cathy Cheshire disclaims, is not liable for, and does not personally guarantee in any way this public information provided as a convenience. Health experts suggest talking with your doctor before starting exercise if you have a disease and before discontinuing any current medications.
Ayurveda is the traditional Hindu system of medicine, based on balance in bodily systems and uses diet, herbal treatment, and yogic breathing.
Biofeedback is a technique to learn to control your body’s functions, such as your heart rate. You are connected to electrical sensors that help you receive information (feedback) about your body (bio).
Neurofeedback is a type of biofeedback that measures brain waves to produce a signal that can be used as feedback to teach self-regulation of brain function. Neurofeedback is commonly provided using video or sound, with positive feedback for desired brain activity and negative feedback for brain activity that is undesirable.
Craniosacral therapy (CST) is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction and improve whole-body health and performance.
Cupping therapy is a form of alternative medicine in which a local suction is created on the skin.
Massage is the manipulation of tissues (as by rubbing, kneading, or tapping) with the hand or an instrument for relaxation or therapeutic purposes. You can also self-massage with your hands, massage devices or chairs.
Progressive muscle relaxation (PMR) is a non-pharmacological method of deep muscle relaxation, based on the premise that muscle tension is the body’s psychological response to anxiety-provoking thoughts and muscle relaxation blocks anxiety. The technique involves learning to monitor the tension in specific muscle groups by first tensing each muscle group. This tension is then released, as attention is directed towards the differences felt during tension and relaxation. Training sessions are conducted in a darkened room with the learner in a reclined position and eyes closed. The technique has its own top-down sequence, beginning with the upper body and proceeding to the lower parts.
Rolfing®, named after its founder, Ida P Rolf, PhD, Biochemistry, is a form of bodywork that reorganizes the connective tissues that surround, support, and permeate muscles, bones, nerves, and organs. It enables the body to restore posture, flexibility, and vitality which may be negatively affected by chronic stress.
Cryotherapy, also known as, cold therapy, is the local or whole-body use of low temperatures. It is used to relieve muscle pain, sprains and swelling after soft tissue damage or surgery. It can be a range of treatments including applying ice packs, immersion in ice baths, and cold chambers. Cryotherapy may help mood disorders like anxiety and depression. The ultra-cold temperatures in whole-body cryotherapy can cause physiological hormonal responses including the release of adrenaline, noradrenaline, and endorphins.
Everything is made of energy. Energy therapy also known as energy healing, energy psychology, and vibrational medicine involves balancing meridians, also known as nadis, which are routes where invisible electrical energy carries information throughout and over the body. Chinese doctors mapped these meridians thousands of years ago.
There are points at the beginning or end of these pathways or where they rise close to the surface of the body where energy is concentrated and can build up when strong emotions block or disrupt the balanced flow needed for optimal health. These meridian points can be stimulated with needles, physical pressure, or tapping to clear, release, redistribute, and balance this energy to all parts of the body. Thought and emotions may be improved, and pain reduced or eliminated.
The twelve major meridians correspond to specific human organs: kidneys, liver, spleen, heart, lungs, pericardium (sex), bladder, gallbladder, stomach, small intestine, large intestine, and triple warmer (metabolism and body temperature).
Meridians come together in major centers called chakras. Chakras are spinning wheels of energy that take in, incorporate, and emanate energy to keep us functioning at optimal levels.
9 Gamut Procedure includes 9 steps while tapping on the “gamut” area on the back of your hand in the ridge between the pinky finger and ring finger. Emerging science and research say it engages both the left and right hemispheres of the brain to reduce painful emotions.
- Close your eyes.
- Open your eyes.
- With a steady head, eyes down right.
- Eyes down left.
- Roll the eyes one way in a circle.
- Roll the eyes the other way in a circle.
- Hum any song like “Row Your Boat” for a few seconds.
- Rapidly count to 5.
- Hum any song for a few seconds.
Acupuncture is a system of complementary medicine that involves pricking the skin or tissues with needles, used to alleviate pain and to treat various physical, mental, and emotional conditions. Originating in ancient China, acupuncture is now widely practiced in the West.
Acupressure is an alternative medicine technique similar in principle to acupuncture. It is based on the concept of life energy which flows through “meridians” in the body. In treatment, physical pressure is applied to acupuncture points to clear blockages in these meridians. Pressure may be applied by hand, by the elbow, or with various devices.
Color Therapy, also known as chromotherapy, is a centuries-old alternative medicine method. Light in the form of color goes into the body through the eyes or by color therapy equipment which shines light on the skin. It balances “energy” lacking from a person’s body, whether it be on physical, emotional, spiritual, or mental levels. Different colors are used in different ways which include:
- Green can bring hope, strength, and serenity but too much can cause anxiety
- Blue can help you feel peaceful but too much can lead to sadness
- Yellow can encourage action but too much is associated with cruelty
- Orange signifies pleasure but is not good for those prone to anxiety
- Red is most stimulating but too much can be agitating
- Purple is associated with beauty, bliss, and relaxation
Feng Shui, originating from ancient China, claims to use energy forces to harmonize individuals with their surrounding environment. In literal translation Feng means “wind” and Shui means “water.” In Chinese culture, wind and water are associated with good health, thus good Feng Shui came to mean good fortune Feng Shui considers yin, feminine and passive energy, and yang, which is masculine and hot. It also looks at the five elements – water, fire, wood, metal, and earth, and the external environment. “Feng Shui cure” is a general term used for various ways to work with the Chi, or energy of your home to achieve the desired result. You can explore the use of a variety of Feng Shui cures, such as mirrors, colors, Feng Shui crystals, fountains, and more.
Grounding allows the body’s energy to be rebalanced and nourished by connecting with the earth’s energy. This can be accomplished by walking barefoot on the ground called earthing, hugging a tree, or spending time connecting with nature or animals. It may help to maintain energy balance by keeping electronics away from where you sleep.
Happy lights emulate natural daylight to deliver white light for improving overall mood, energy, and concentration. The HappyLight’s Natural Spectrum light stimulates the body’s natural energy enhancers without exposing you to harmful UV rays.
Integrated Energy Therapy is a hands-on healing therapy system. It is a safe and gentle way of releasing energy blockages that can cause imbalance and disease in the body. IET promotes healing in all areas of our mental, emotional, physical and spiritual selves.
Pendulum is a weight suspended from a pivot that allows it to swing freely. It utilizes gravity and momentum to respond to energy in a meaningful way to the pendulum user. It is a tool that helps your intuition or “higher self” communicate with your conscious self. A pendulum locate and clear negative energy in the body or in a space like a home. Balancing one’s energy is also possible with pendulums because they pick up on subtle vibrations to clear the body and balance the mind, body, and spirit. Thus, pendulum objects can help relieve forms of pain whether emotional or physical.
Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. “Rei” means spiritually guided and “ki” means life force energy. It is administered by “laying on hands” and is based on the idea that an unseen “life force energy” flows through us and is what causes us to be alive. If one’s “life force energy” is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy. Grief-Reiki.com
Reflexology, also known as zone therapy, is an alternative medicine involving the application of pressure to the feet, hands, and ears with specific thumb, finger, and hand techniques without oil or lotion.
Sage burning, also known as smudging, is an ancient practice that should be respected. This healing herb can be used whenever seeking improved physical, mental, and emotional well-being. Other dried plants may be used but sage is associated with purity. Benefits may include:
- Cleansing or empowering specific objects
- Improving allergies, energy, focus, intuition, memory, mood, respiratory conditions, sleep, thinking
- Reducing infectious bacteria, negative energy, viruses, and fungi
- Uplifting fragrance and controlling odor
Sage for burning or a sage kit can be found at specialty stores and online. Most use a shell for their fireproof vessel and a feather to fan the smoke. Steps include:
- Open door or windows to the outside and to avoid triggering a smoke alarm. Have an exit strategy.
- You can repeat a purification and release intention like, “I let go and release what does not serve me.”
- Hold the sage at a 45-degree angle, preferably light it with a match or candle, and let it burn for about 20 seconds. Gently blow out the flame so you see orange embers on one end and smoke rising.
- Do not directly inhale or breathe too much smoke which can be irritating and a health hazard.
- Slowly walk around your space fanning and guiding the smoke and the bad energy toward the open windows or a door, so it can escape. Keeping the sage stick at an arm’s length distance away from you, work your way up from your feet. If little embers fall on the ground, stomp them out immediately. Never let the burning sage stay unattended.
- Extinguish the sage by pressing the burning tip firmly into the shell or fireproof vessel, dirt, or sand until the smoke no longer rises. Do not use water which will ruin the tip of the sage and make it harder to light next time.
Tapping, Also known as Emotional Freedom Technique (EFT) Tapping or Emotional Freedom Technique (EFT) is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture to treat physical and emotional ailments for over five thousand years, but without the invasiveness of needles. Tapping assists with emotional issues and can reset your nervous system. Regular tapping can get your body used to being resilient. Studies have shown EFT to be twice as effective as talk therapy or resting.
- You can rate your symptoms on a scale of 1 minimal to 10 maximum before and after tapping to evaluate results.
- Use pointer finger and middle finger to tap points described below with medium pressure and speed.
- Tap points while stating positive affirmations to increase mood and be energized.
- Use the phrase “Even though I have (specific troubling feeling, memory, nightmares, or pain), I fully and completely love and accept myself.”
- Rub points slowly when wanting to relax or sleep.
Points to Tap
Top of the head, Between eyebrows, Outside of eyes, Under eyes, Under the nose,
Under Lower lip, Collar bone, Sides of ribs, Under breasts, Chest bone, Each wrist top, Each wrist bottom, Outside of thumbs, Thumbs to fingers, Karate chop spot,
Inside knees, Inside ankles
Eye Movement Desensitization & Reprocessing (EMDR)
EMDR is a psychotherapy treatment originally designed to alleviate the distress associated with traumatic memories.
Essential oils are concentrated liquids containing aroma compounds from plants that can have health benefits. An oil is “essential” in the sense that it contains the “essence of” the plant’s fragrance. Essential oils enter the body primarily in three ways—applied to the skin, inhaled, or ingested.
Benjamin Perkus, PhD, Psychology, has integrated 20 years of clinical experience with 15 years of work with essential oils into a technique easy to use by almost anyone. Even people who have never used essential oils before or don’t know the first thing about Psychology have been amazed by how simple it is and how powerful the results are.
Exercise is any repetitive bodily activity that enhances or maintains physical fitness and overall health and wellness. Types of exercise include aerobics, strength training, stretching, and improving balance.
Popular types of exercise include walking, jogging, and running. Other types are cycling, hiking, kayaking, rock climbing, sports, and weightlifting. House cleaning and yard work are considered exercise. Fun kinds of exercise include dancing, golf, gymnastics, sports, swimming, and using stress balls.
PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga. And, we crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and defined.
Qigong is a Chinese system of physical exercises and breathing control related to tai chi.
Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves movements performed in a slow, focused manner and accompanied by deep breathing.
Yoga is a Hindu spiritual and strict self-discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation. GriefYoga.com
- Animal yoga including cats, puppies, bunnies, and even goats are becoming popular. A study by the National Institute of Health found that when humans interact with animals, it triggers a release of feel-good chemicals in our brains which can boost moods, lead to more positive social interactions and lessen stress and anxiety.
- Anusara yoga is a modern-day version of hatha yoga, most similar to vinyasa in that it that focuses on alignment but with more focus on the mind-body-heart connection and different verbiage.
- Ashtanga involves a physically demanding sequence of standing and floor postures.
- Bikram yoga features a sequence of set poses in a sauna-like room typically set to 105 degrees and 40 percent humidity.
- Hatha yoga is grounded in slower pace classic physical practice.
- Iyengar yoga focuses on alignment and injury with methodically detailed and precise movements generally held for a long period.
- Jivamukti yoga is mainly vinyasa flow-style classes infused with chants and Hindu spiritual teachings. At its core, this style emphasizes the connection to Earth as a living being, so most devotees follow their vegetarian philosophy.
- Kundalini yoga practice is equal parts spiritual and fast-moving physical as it releases energy in your body said to be trapped, or coiled, in the lower spine and can involve chanting, mantra, and meditation.
- Laughter yoga is a practice involving prolonged voluntary laughter. Voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter and is contagious. It is conducted in groups, with eye contact, jokes, and playfulness like pretend snowball fights or driving bumper cars.
- Vinyasa yoga is the most athletic choreographed yoga style.
- Yin is a slow-paced style of yoga with seated postures held for longer periods of time.
Health coaching, also known as wellness coaching, is a process that facilitates healthy, sustainable behavior change by challenging a client to listen to their inner wisdom, identify their values, and transform their goals into action. Nutritionists are experts in the science of nutrition and advise on matters of food and nutrition impacts on health.
Hypnosis the induction of a state of consciousness in which a person apparently loses the power of voluntary action and is highly responsive to suggestion or direction. Its use in therapy, typically to recover suppressed memories or to allow modification of behavior by suggestion.
Ionic Foot Baths
Ionic Foot Baths draw toxins from the body magnetically through your feet into the tub of water where your feet are soaked.
Kinesiology is the study of human and nonhuman animal-body movements, performance, and function by applying the sciences of biomechanics, anatomy, physiology, psychology, and neuroscience. Applications of kinesiology in human-health include physical education teacher, rehabilitation, health and safety, health promotion, workplaces, sport and exercise industries.
A mastermind group is a peer-to-peer mentoring concept used to help members solve their problems with input and advice from the other group members. The concept was coined in 1925 by author Napoleon Hill in his book The Law of Success and described in more detail in his 1937 book, Think and Grow Rich. In his books, Hill discussed the idea of the Master Mind, which referred to two or more people coming together in harmony to solve problems.
Meditation is a practice where an individual uses a technique to train attention and awareness to achieve a mentally clear and emotionally calm and stable state. A person can reach a meditative state by being in nature, collecting shells from the beach, gardening, listening to birds, picking fruit, cuddling with a pet, walking a dog, or watching bees.
Meditating sporadically only treats symptoms rather than avoiding them ongoing.
Louise Hay and David Kessler Meditation on Grief
Meditation type examples include:
Affirmations are positive statements in the present tense that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often and believe in them, you can make positive changes.
Steps to use affirmations to get what you want in life by Dee Wallace, Author of “Conscious Creation.” Science, Religion, and Spirituality all say the same thing with different wording.
1) Decide what you want using positive affirmations
2) Commit to doing whatever needs to be done to achieve what you want
3) Consciously feel love, excitement, and passion about what you want
4) Ask the universe to partner with you
5) Take action
Apps Popular for Meditation
- Insight Timer
- Simple Habit
- Smiling Mind
- 10% Happier
Body and limb focus can slow down thinking because it no longer has all your attention which allows you to better focus on what you want to think about.
Curling up in a ball
Focusing on your arms or legs
Hugging or caressing yourself or others
Placing your hand on your heart or stomach
Relaxing your body parts one at a time from head to toes
Stick your hands in water or sand
Take a shower or bath
Using a stress ball
Wrapping yourself in a blanket can be beneficial.
Breathwork is a term for various breathing practices in which the conscious control of breathing promoting relaxation and influencing a person’s mental, emotional, or physical well-being. Results can be quick but incorrectly done can cause distress including anxiety and hyperventilation. Types of breathwork include Conscious Connected, Holotropic, Integrative, Radiance, Rebirthing, Shamanic, Transformational, Vivation, and Zen.
A basic method is breathing in for 3 seconds and exhaling for 6 seconds.
Creative Activities like art, acting, carpentry, crafts, drawing, mechanical work, painting, photography, and sculpting move your consciousness into the parts of the brain performing relaxing tasks that can lower stress levels and leave you feeling mentally clear. Creative activities provide a distraction, giving your brain a break from your usual thoughts.
Float Spa, also known as float cabin, float pod, float tank, and isolation tank, is a pitch-black, light-proof, soundproof environment heated to the same temperature as the skin. The tank is filled a certain amount of water which contains enough dissolved Epsom salt to create a specific gravity. This environment allows an individual to float effortlessly on the surface of the water. The primary function of the isolation tank is to eliminate as many of the external senses as possible.
Guided Imagery is a mind-body intervention by which a trained practitioner or teacher helps a participant or patient to evoke and generate mental images that simulate or re-create the sensory perception of sights, sounds, tastes, smells, movements, and images.
Labyrinth Walking involves meditating while walking a patterned path, often circular in form.
This can quickly change your emotions from bad to good.
- Put your hands on your heart
- Take several deep breaths
- Spend 5 minutes or more thinking about a person or animal you dearly love
- Feel the love throughout your body
- Imagine the love energy spinning in a circle getting larger
- Imagine that love energy reaching out and wrapping around your loved one in heaven, someone difficult to forgive, yourself, or the world.
Mettā, the cultivation of benevolence is a popular form of compassion meditation in Buddhism. It is often practiced in Asia by broadcast chanting.
Mindfulness, also known as centering, is the psychological process of bringing one’s attention to experiences in the present moment, which can be developed through the practice of meditation and other training.
Photography involves being mindful in the present moment. It can be a peaceful creative way to express what is observed. It can be a way to communicate without using words and a way to generate emotion through visual experience. The process of creating images allows you to spend time reflecting on your emotions and to feel closer to a treasured memory.
Prayer is a communication to God. Prayer is done by those who trust the power of word and thought.
Salt Caves or Spas offer halotherapy which is a form of alternative medicine that makes use of salt. Numerous forms of halotherapy have been known of and used for millennia. Salt air, like being at the beach several days, may have a wide range of healing properties including to the lungs and skin.
Samatha is a quality of mind developed in tandem with vipassana (insight) by calming the mind its ‘formations.’ This is done by practicing single-pointed meditation, most commonly through mindfulness of breathing.
Sound bathing, also called sound healing, and sound therapy is the meditation practice that uses waves of sounds from bowls, gongs, tuning forks, drums, chimes, and chanting wash over participants usually laying on a mat on the floor. It can calm an overstimulated nervous system and balance the body’s energy. It can help improve depression, anxiety, pain, blood pressure, insomnia, and overall well-being. It can also spark creativity.
Transcendental Meditation (TM) refers to a specific form of silent mantra meditation. Maharishi Mahesh Yogi introduced the TM technique and TM movement in India in the mid-1950s.
Writing also known as journaling is the process of documenting personal insights, reflections, and questions on personal topics. It can help you record and process your experience of grief. Writing externalizes the story. There are no rules. You can use a plain piece of paper or purchase an item designed for a specific kind of writing. You can write from your viewpoint and from the perspective of loved ones alive or deceased. It can be healthy to write about individual grief experience, but to present conclusive ideas to a vulnerable audience is irresponsible.
Types of Writing
Article, Biography, Book, Blog, Diary, Essay, Interview, Journal, Letter, Obituary, Presentation, Storytelling
I am troubled, grateful, sorry, feel bad, feel good about…
I forgive, learned, might try, remember, think about, will never forget, I wish…
I’m afraid to say, My favorite memory is, My grief feels, What happened is…
Zen is the Japanese variant of Chan Buddhism, a Mahayana school that strongly emphasizes dhyana, the meditative training of awareness and equanimity. This practice, according to Zen proponents, gives insight into one’s true nature, or the emptiness of inherent existence, which opens the way to a liberated way of living.
Music and Singing
Music can be central to the expression of human values and sentiments and a way of relating to or expressing feelings. Music studies have shown that music can improve your mood, improve blood flow, ease pain, and lower your levels of stress-related hormones like cortisol. Popular types include Blues, Celtic, Classical, Country, Jazz, Pop, Rap, Reggae, Religious, Rock, Spa, and Soul. Singing improves mental alertness and blood circulation.
Ambient music is a style of gentle, largely electronic instrumental music with no persistent beat, used to create or enhance a mood or atmosphere.
Binaural Beats are to sounds recorded using two microphones and usually transmitted separately to the two ears of the listener through a headset. In the theta (4 to 8 Hz) range are linked to REM sleep, reduced anxiety, relaxation, and meditative states. Binaural beats in the alpha frequencies (8 to 13 Hz) are thought to encourage relaxation, promote positivity, and decrease anxiety. You can explore what binaural beats sound like for free with an online search of “binaural beats.” Binaural means relating to or used with both ears.
Drumming circle is any group of people playing usually hand-drums and percussion in a circle. They are distinct from a drumming group or troupe because the drum circle is an end in itself rather than preparation for a performance. They can range in size from a handful of players to circles with thousands of participants. Drum circles are related to other community-based music gatherings such as flute circles or vocal improvisation groups.
Multidimensional Music uses a mixture of the three spectrums of frequencies and was discovered by Jacotte Chollet in his eleven years of studies with synthesizers and their psychokinetic effects on the human brain.
Naturopathy is a system of alternative medicine based on the theory that diseases can be successfully treated or prevented without drugs, by techniques such as control of diet, exercise, and massage.
Retreats can be for individuals or groups to get away and focus on mental, emotional, and/or physical health. They may be any number of days and include a variety of mind and body techniques taught by experienced practitioners. A retreat may have a spiritual, religious, or other focus.
Sacred Personal Space
Sacred personal space created in a distinct room or area of your home can enhance your mind or body technique experience. Decorated with whatever is meaningful and relaxing to you, the area supports concentration, inspiration, prayer, reflection, and serenity.
Virtual reality (VR) is a simulated individual or shared experience that can be similar to or different from the real world. Applications include entertainment, education, and training. Programs including scenic locations can be calming for grievers. Standard virtual reality systems use either virtual reality headsets or multi-projected environments to generate realistic images, sounds and other sensations that simulate a user’s physical presence in a virtual environment. A person using virtual reality equipment can look around the artificial world, move around in it, and interact with virtual features or items.
Volunteering is generally considered an altruistic activity where an individual or group provides services for no financial or social gain to benefit another person, group or organization. Many volunteers are specifically trained in the areas they work, such as medicine, education, or emergency rescue. Others serve as needed, such as in response to a natural disaster. Humans are hard-wired to give to others.
Some cities have a central organization who connects with other often charities needing volunteers. They can connect you based on your wishes.
Advance your career
Better thinking skills
Boost social and relationship skills
Brings fun and fulfillment
Broaden support network
Development of skills
Expand your network
Exposure to others with common interests
Feel a sense of accomplishment
Focus on others
Impact on the community
Improve the quality of life
Learn new valuable skills
Make a difference
Make you happy
Meet diverse people
Meet employment contacts
Protect mental and physical health
Provide a sense of being
See something in a new way
Sense of accomplishment
Sense of purpose
Set a good example for children
Zest to life
Cathy Cheshire disclaims, is not liable for, and does not personally guarantee in any way this public information provided as a convenience. Health experts suggest talking with your doctor before starting exercise if you have a disease.