Grief can bring forward a storm of emotions—some so intense they feel impossible to name, others so subtle they go unnoticed until they rise unexpectedly. In our culture, where we are often taught to stay strong and keep going, many of us haven’t learned how to sit with difficult feelings. But emotional pain isn’t something we can think our way out of—it’s something we must feel our way through.

Rather than pushing our grief aside or trying to control it, we can take a more compassionate approach by practicing three powerful steps: Notice. Name. Nurture.

1. Notice – Tune in with curiosity

Take a quiet moment to check in with your body and heart.

• Where is tension showing up?

• What are you feeling right now—physically, emotionally, spiritually?

There’s no need to judge or change what you find. This step is simply about becoming aware of your internal landscape.

2. Name – Identify what’s there

Give your feelings language. Naming emotions can ease their weight.

• “I feel heartache.”

• “I’m holding anger.”

• “There’s a deep sadness in me.”

Sometimes just putting a name to what we feel helps us feel less overwhelmed and more grounded.

3. Nurture – Respond with kindness

Once you’ve noticed and named your feelings, ask:

• What do I need right now?

• How can I care for the part of me that’s hurting?

Maybe it’s rest. Maybe it’s tears. Maybe it’s calling someone who will simply listen. Nurturing your grief isn’t indulgent—it’s essential. When we respond to our emotions with compassion instead of criticism, healing becomes possible.

You don’t have to explain your grief to make it valid. You don’t have to rush to feel “better.”
You just have to show up for yourself, moment by moment.

Because the path to healing isn’t about fixing what’s broken—it’s about holding what hurts with love.