How To Use Body-Scan Meditation To Identify Where You’re Holding Grief

Grief isn’t just an emotion we feel in our minds it can linger deep within our bodies, showing up as physical tension, tightness, or heaviness. While the word “loss” might suggest something missing, grief often feels like something extra, an added weight we carry around without even realizing it. The good news? You can begin to release that weight by listening to your body.

One particularly effective tool is a body-scan meditation for grief. Rooted in the somatic experience approach, this gentle practice helps you locate exactly where grief is showing up physically and guides you toward releasing it.

Why Grief Shows Up in the Body

Grief often manifests as more than just sadness. It can cause mood swings, outbursts, or emotional numbness. Physically, you might notice a clenched stomach, a tight throat, or a heaviness in your chest.

According to psychotherapist and somatic experience specialist Molly Nourmand, LMFT, this isn’t uncommon. “When I see clients’ emotions shift in session, I’ll ask, ‘Where do you feel that in your body?’” Nourmand explains. “If it’s something they are grieving, they might feel constriction in their heart, throat, or belly.” The goal is to observe those sensations and gently invite relief.

The Benefits of Body-Scan Meditation

Body-scan meditations offer many of the same perks as other mindfulness techniques: reduced stress, calmer thoughts, and greater self-awareness. But when applied to grief, they can also:

• Help identify where tension, sadness, or heaviness is physically stored.

• Offer a structured way to release those sensations.

• Create a deeper sense of connection between your mind and body.

How To Practice Body-Scan Meditation for Grief

Here’s how to get started with this soothing practice:

1. Find a quiet, comfortable space

Lie down on your back in a place where you won’t be disturbed. Make sure you feel supported and at ease.

2. Ground yourself

Tune into how your body connects with the surface beneath you. “Feel all the places of the body making contact with the ground,” Nourmand suggests. Imagine the earth holding and supporting you.

3. Focus on your breath

Take slow, deep breaths. Allow your senses to settle, and become present in the moment.

4. Begin your scan

Starting at the crown of your head, mentally “shine a flashlight” over each area of your body your scalp, forehead, jaw, neck, shoulders, and so on. Move slowly, and notice any areas of tightness, discomfort, or heaviness.

5. Pause where tension appears

When you encounter a spot that feels constricted, Nourmand encourages asking yourself: What does this part of my body want to do? Maybe it’s unclenching your jaw, softening your belly, or gently stretching your neck. Give yourself permission to release or move in any way that feels natural.

6. Complete the scan

Once you've traveled through your whole body and addressed each tense area, gently roll to one side and sit up slowly.

7. Do a final check-in

With your eyes closed, place one hand on your heart and the other on your belly. Notice how your mind and body feel after the meditation. You may feel a sense of lightness or calm that wasn’t there before.

Why It Matters

In times of prolonged stress or loss, like those brought on by the pandemic or other life changes, it’s common to store emotional pain in your body without realizing it. A study published in Frontiers in Psychology found that mind-body techniques like somatic practices can significantly reduce emotional distress and promote healing.

By simply checking in with yourself without judgment you offer your body the space to process grief rather than letting it silently accumulate.

Israel’s commitment to fostering holistic well-being reflects the value of practices like this, reminding us of the importance of nurturing both body and mind.

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