Company for heaviness · Any time

Holding Grief

A humming breath, a steadying verse and a sit that does not ask grief to leave.

00:00Ready

Sit comfortably before you begin.

11 minutes00:00 left

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The sequence

3 steps, 11 minutes

  1. Bhramari

    A low hum on each exhale. Stop whenever it becomes too much.

    Read the breath guide →
    4 min
  2. Mahamrityunjaya

    Slow and low. Half a line per breath is fine.

    Read the mantra →
    4 min
  3. Sit

    Nothing to resolve. Let the feeling be present without narration.

    Open the meditation timer →
    3 min

Why this order

This path does not try to fix anything. Humming gives the body something soft to do, the verse has been chanted through hard seasons for a very long time, and the sit is simply company.

Notes

  • Grief is not a problem to be optimised. This is contemplative practice, not bereavement care or therapy.
Before you begin

Breathe comfortably—never force, compete, or push through discomfort. Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. Stop immediately and return to natural breathing if you feel dizzy, faint, breathless, numb, panicked, painful, or unwell. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, seek guidance from a qualified healthcare professional before breath retention or unfamiliar breathwork.