Honoring Your Grief: a mini meditation for grievers by Hannah Castillo

This week, I’m honored to share something special with you—a guided meditation created exclusively for Grief and Light listeners by Hannah Castillo, host of the Love Your Calm podcast.

Hannah has been a Mental Health Counselor for over 20 years and is passionate about making meditation approachable and supportive, especially in tender seasons of life. After her own health challenges led her to discover the power of daily meditation, she began sharing these practices with her clients, helping them find balance and calm. Her meditations are short, beginner-friendly, and designed to make the practice feel less intimidating.

When I invited Hannah to create a meditation specifically for grievers, she graciously said yes. Together, we decided to release it on both of our podcasts as a way of widening the circle of care.

Grief is a universal part of our human condition, and though your experience is uniquely yours, you don’t have to walk through it alone. Our hope is that this meditation offers you a moment of pause, comfort, and connection as you navigate your own path.

A gentle note: This practice is best listened to when you have a few uninterrupted minutes and can settle into a quiet, comfortable space. Take what feels supportive, leave what doesn’t, and return to this meditation whenever you need it.

To hear more of Hannah’s work, check out her Love Your Calm podcast below. 

And if this is your first time here, I invite you to explore past episodes of Grief and Light for more reflections and conversations about living with loss.

Guest: Hannah Castillo

• Creator & Host, Love Your Calm Podcast
• Love Your Calm: mini meditations podcast
• Love Your Calm website
• @love_your_calm

Hosted by: Nina Rodriguez

• Creator of Grief and Light, Grief Guide
• griefandlight.com
• @griefandlight
• Resting Grief Face on Substack

Grief Support Resources for the Road:

• Grief Tending Toolkit
• Access our online community

Transcript

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Intro by Nina, Grief and Light

SPEAKER_00 0:00

Welcome back to Green Light. Today I'm honored to share a gift created specifically for you, listeners of Green Light, by Hannah Castillo. She is the host of Love Your Calm podcast, featuring many meditations to help you slow down and find balance in today's fast-paced world. Hannah has supported many as a counselor and found her own grounding through meditation. She believes anyone can find comfort in this practice. So when I asked her to create a meditation specifically for grievers, she graciously said yes. We chose to share it on both of our podcasts today to widen the circle of care. So wherever you are on your journey, may this meditation meet you gently.

Intro by Hannah, Love Your Calm

SPEAKER_01 0:55

Hello and welcome. Like many of you, I've experienced grief. Profound, life-changing grief. And I know firsthand there's no checklist for grief. There's no one path you follow. Grief is personal, and everyone grieves in their own way. This special meditation encourages you to meet yourself where you are with self-compassion, to accept that everyone grieves differently and at their own pace, and to acknowledge whatever that looks like for you. Let's get started.

Honoring your grief meditation

SPEAKER_01 1:42

Begin by finding a comfortable position. This can be any position that feels good for you today. You can be seated, feet flat on the floor, sitting cross-legged, or even lying down if that feels better for you. If it feels safe for you, consider closing your eyes, or maybe lower your gaze if that feels better for you today. As your breath begins to settle into its natural rhythm, I invite you to bring your awareness to the present moment. Withhale, invite in a sense of acceptance. With each exhale, start to let go of any judgments or expectations you may be holding. Maybe loosen your hold on any shoulds or preconceived notions you may be experiencing about grief. Beginning to open yourself up to the possibility that your experience is unique and completely yours. Take a moment here to acknowledge any feelings that come up for you. Understand that grieving is a deeply personal journey. Give yourself permission to feel whatever emotions arise. Maybe sadness, anger, confusion, or even peace. There's no right or wrong way to grieve. Any feelings you're experiencing are valid, and all of these feelings are okay. Visualize breathing in compassion for yourself. Maybe imagine this compassion wrapping around you like a warm blanket, offering the comfort and understanding you need. On your next exhale, let go of any pressure to move on or to feel differently. Release any idea that you must conform to specific timelines or expectations. Maybe take this opportunity to affirm to yourself. It is okay to feel what I'm feeling right now. And on your next exhale, gently release any lingering guilt or shame associated with your grief. Give yourself the space to honor your journey at your own pace. Take one final round of breath here on your own. Recognizing your grief as a part of your story. A part that deserves the acceptance and self-compassion you've cultivated today. And when you are ready, gently bring your awareness back to the space around you. Take any movements you may need. And when it feels comfortable for you, gently open your eyes. Carry this sense of compassion with you as you return to your day. Recognizing that you can return to this practice whenever you may need it. Thank you for joining me today. My name is Hannah, and it means so much to me that you've chosen to join me for this special meditation. If you found this practice helpful, be sure and share it with a friend who may also find it beneficial. Don't forget to hit subscribe or follow wherever you are listening. And once again, a big thank you to Nina Rodriguez for requesting this episode and sharing it with her community. If you haven't listened to the Grief and Light podcast, here's your invitation to check it out. You can find a link in the show notes. And as always, thank you for helping me spread the word that including a few minutes of meditation in your day really can make a difference.