The Healing Power of Movement in Grief

At Bereaved Together, we know how overwhelming the grief journey can be, especially for mothers who have experienced the loss of a child - miscarriage to adult child loss. The emotional weight is often so intense that it can feel like your body carries every ounce of that sorrow. And in many ways, it does.

There’s a deep connection between our emotions and our physical bodies. Every emotion—grief, sadness, anger, even hope—can be felt in our muscles, our breath, our heartbeat. You may have noticed how stress tightens your chest or how tears leave you physically drained. This connection is more than metaphor; it’s a real, physiological response.

That’s why gentle movement can be such an important part of your healing process.

Moving Through Grief, One Step at a Time

Movement isn’t about “working out” or pushing yourself to do more than you can. Instead, it’s about creating small, intentional moments of motion that help ease emotional pain, support your physical well-being, and give you space to process what you’re going through.

Here are a few gentle ways to bring motion into your mourning:

1. Let Movement Be Your Medicine

Rather than thinking of it as "exercise," see movement as a ritual of healing. A simple walk isn’t just a walk—it’s an act of self-care, of reclaiming a small part of your life during a time when everything feels out of control. Commit to it in your own way, without pressure or judgment. You’re not doing this to achieve a goal; you’re doing it to nurture your heart.

2. Start Small and Stay Safe

Choose an activity that feels doable. Many bereaved moms find peace in walking—whether around the block or in a quiet part of town. Start with 20 minutes, three times a week. If you're unsure what’s safe for your body right now, especially if you've been under physical or emotional strain, check with your doctor first.

3. Nature Walks for the Soul

If you’re able, try walking in a natural setting—a park, a trail, or even by the water. Let the trees, the birds, and the breeze hold you. Nature has a quiet way of comforting us without asking anything in return. As you walk, gently ask yourself: What do I want from this day? What small thing might help me feel just a little more whole?

4. Pay Attention to What Arises

As you move, notice what comes into your mind. Are there memories surfacing? Questions? Longings? Movement often brings clarity. If you feel called to, jot down what you’re noticing. These reflections may offer insight into how your grief is evolving—and how you are, too.

5. Prayer-Walking or Quiet Conversations

Some find it soothing to turn their walk into a time of prayer or spiritual reflection. You might recite a familiar prayer like the Serenity Prayer or simply speak from the heart to your Higher Power. Let your grief speak, and then pause. What do you hear in return?

6. Feel Into Your Body

Every so often during your walk, shift your focus to your body. Notice how your muscles move. Feel your breath. Can you sense where you’re holding tension? Movement can help gently release some of the stress you may not even realize you’re carrying.

7. Add Gentle Strength

If you feel ready, try incorporating light weights—just one or two pounds—as you walk, or keep small hand weights near your chair for gentle movement while watching TV. These small actions can help you feel more connected to your body and build strength at your own pace.

Movement Is Another Way to Love

Grief takes so much from us. But movement—when done with gentleness and intention—can give back. Not by fixing the pain, but by making space for breath, for presence, and for love to keep moving through you.

You don’t have to go far.

Even one step is sacred.

Even one breath matters.

We’re here beside you.

If this spoke to your heart, we invite you to join us for BRAVE Moves—our monthly grief wellness gathering designed especially for bereaved moms. Through gentle movement, guided reflection, and community, we create space to process your grief while honoring your body and your child.

Join the BRAVE Moves waitlist today and be the first to know when registration opens:

👉 https://bereavedtogether.org/brave-moves