Grief has a way of settling into the body and heart like a heavy fog.

When you’re grieving, you’re often told to be strong or move on, but grief doesn’t work that way.

It could be from the loss of anything or anyone near and dear to you.

Grief sometimes comes in waves. Or what I like to call it, In layers.

There are many layers to grief, and these layers come up when they are ready to be healed. 

Healing doesn’t come from pushing grief away. It comes from learning how to be with it, with compassion, patience, and care. I have helped clients from all over the world heal through grief.

Two quiet practices that help shift grief from something that overwhelms you into something you can carry more gently are intention and gratitude.

Intention: How you choose to meet your grief

Setting an intention. This could be an intention for the day. Or if that seems insurmountable, you could use segment intention. Setting an intention for the next 10 minutes. Then gradually extending the time. It means choosing how you want to show up for yourself while you’re in it.

An intention may sound like:

• Today, I will be gentle with myself.
• I will allow my feelings without judgement.
• I intend to meet myself where I am at, without resistance.

Grief often makes you feel powerless. Intention gives you back a steady sense of self. It reminds you that even when life feels out of control, you still get to choose kindness towards yourself. That choice alone can soften the edges of pain.

Gratitude: Letting light exist beside the pain

Gratitude during grief can feel complicated. It’s not about pretending everything is okay or forcing positivity. Instead, it’s about noticing what still exists alongside the loss.

Gratitude in grief can look like this:

• Thankfulness for a memory that still brings warmth.
• Appreciation for the depth of love you were able to experience
• Gratitude for small moments of comfort – a warm drink, fresh air, a kind message.

These moments don’t take away the pain. They simply remind us that love, and deep connection didn’t disappear – they changed form. Gratitude creates pauses where the nervous system can rest and reset.

When Intention and Gratitude work Together

Intention and Gratitude don’t erase grief, they gently change how we carry it.

Intention asks: How do I want to walk with my grief today?    

Gratitude asks: What is still supporting me, even now?     

Together, they gently shift grief from something sharp and consuming into something tender and meaningful. The love that remains woven into who you are.

Each morning or evening, set one intention for how you will care for yourself.

Name one thing, no matter how small that you’re grateful for that still exists in your life.

This process isn’t about moving on. It’s about moving with grief. 

Grief changes us. With intention and gratitude, you learn to let it change you in ways that feel more spacious and loving. 

There is healing through grief.

Together we will meet in that space.