Important note: Seeking professional care


This course has been designed to support the natural, human experience of grief that follows the loss of a loved one.

Please note that this program is NOT a replacement for individual psychological care which may be necessary in cases of traumatic loss and/or complicated grief, or where existing mental health issues are involved.

Before commencing this course, be sure you have appropriate personal and/or professional support and make a note of the local mental health hotline you will call in case of an emergency.

Self-care throughout the course


As is always the case when learning something new, the more you put into it, the more you get out of it. 

To get the most out of the next four weeks you will first need to plan for your own self-care throughout the journey. By focusing on the three simple areas below, you’ll be taking great care of you, and giving yourself the best chance to make the most of this experience.


Think about where you will complete your coursework. Find or create a calm and nurturing space that is free of distractions. You may choose to include some objects or reminders that are grounding or reassuring, for example: photos, mementos, artwork, crystals or affirmations.


Allow plenty of time throughout your week to really lean into your experience as it unfolds. Let loved ones, roommates or housemates know that you are doing this, and when you will need time alone for this journey. Gently remind them when necessary.


The weekly meditations are designed to be used each day for a week. They are an important way to ground and centre yourself... to focus your awareness on the task at hand. You may also like to seek out other grounding practices, for example: breathwork, moving the body, or focusing on objects in your environment. Have these handy for use if you need them.

Therapeutic journaling


As you move through this program, each week you will be invited to reflect on and write about your experiences; thoughts and feelings about what you are remembering, noticing and imagining along the way.

Our hope is that this course provides a light in that dark... An opportunity for you to learn to be with your grief in new and different ways. To remain grounded, open and engaged, as you find your unique way forward.

You may find writing helps you to release stress and tension; however, the most significant benefit comes with understanding and learning from your experience. Writing about factual experiences and the emotions you are feeling will produce the most profound results.

Something to remember is that it’s important not to avoid so-called ‘negative’ emotions. Journal writing encourages you to identify and describe the variety and intensity of feelings within you, thereby expanding your experience and understanding of yourself. 

The benefits of therapeutic writing increase with practice. Be sure to give yourself space to ‘sink in’ to your reflections and write as much and as freely as you like. Any time you feel blocked or stuck, you may want to doodle or draw for a bit, take a few deep breaths, or move onto another prompt before circling back in your own time. 


You will never have to share anything you write during this program and there is no wrong way to respond to the questions that are posed. 

Enjoy exploring!

The journey ahead


This program is for those experiencing grief due to the loss of a loved one. You may be feeling stuck and unable to move forward. Or perhaps this is your first big loss and you feel like you’re in the dark, trying to figure it all out on your own.

Our hope is that this course provides a light in that dark... An opportunity for you to learn to be with your grief in new and different ways. To remain grounded, open and engaged, as you find your unique way forward.

Being online, the program gives you the freedom to navigate your grief journey in your own time, in your own space and at your own pace. The tone throughout is positive and hopeful, focusing on the key outcomes of becoming more capable, more resilient and more able to move forward.


The course is broken into four key modules designed to deepen your understanding of the grieving process and to help you acknowledge grief as a journey that is unique to every individual, providing tools and techniques to navigate grief and loss.


In the first week, we look at what grief actually is and then address some common myths and misconceptions about grief and mourning. You’ll learn that grief is unique to every individual, which means that only you can really know and walk your own grief journey.


The second week is all about honouring your needs. When an intense experience of profound loss happens, what we need most is grounding and nurturing self-care. So our focus will be on your wellbeing. You’ll also learn about your rights as a griever and how you can confidently communicate your needs to others.


The third week is about breaking unhelpful cycles of thinking that are common when we are grieving a loss. It’s easy to slip into negative thinking patterns that then influence our feelings and our behaviours. This module will show you how to break the cycle of negative thinking by noticing, evaluating and reframing unhelpful thoughts.


In our final week, we explore some of the most difficult feelings that can accompany grief: shame, guilt and regret. When we allow ourselves to become consumed by these intense emotions we cannot move forward. But by facing and exploring them, you will learn to let go and forgive. Gratitude can light your way forward.


You will need to allow 1 - 1.5 hours each week to work through the online content, including the introductory video, daily meditation, learning content, integration exercise and reflective journaling.

You’re encouraged to practice the daily meditation every day throughout the week and to incorporate relevant aspects of the modules, including reflection and journaling, into your daily routine - bringing the learning into your week and into your life.

Doing the work of grief is often difficult and depleting. Remember to look after yourself before, during and after each module. Review the self-care instructions as necessary, to make sure you're supporting yourself to get the most from this experience.