Safe Structure

for Singles or Couples

Meaningful
Conversations

for a Lifetime

Exercise
Refined Over 45 Years

From the Award-Winning PAIRS Program

The PAIRS Death and Loss meditation is a practice designed to help individuals process their feelings of grief, loss, or sadness related to death or significant life changes. It can be used as part of a larger mindfulness-based psychoeducational program for individuals and couples seeking to improve communication skills and strengthen relationships.

The meditation begins with guided visualization. They are then asked to bring to mind someone who has died or another experience that evokes feelings of loss. As they focus on these memories, they're encouraged to acknowledge and accept any emotions that arise without judgment, allowing them to fully embrace the feelings associated with loss.

Next, the meditation shifts to focusing on gratitude by reflecting on positive moments shared with the deceased person or during happier times before the loss occurred. This helps cultivate an appreciation for what was gained from those experiences rather than solely dwelling on the absence of the loved one or past happiness.

Throughout the meditation, the facilitator may guide participants through specific breathing exercises to help manage upsetting emotions and promote relaxation. These techniques often involve slow, deep inhales followed by longer exhales, creating a sense of calmness and release.

The final stage involves setting intentions for how you want to move forward after processing your feelings of loss. You might consider ways to honor the memory of your loved one or find meaning in the difficult situation. This aspect empowers you to take action and make choices aligned with your values, which can foster healing and growth.

Overall, the PAIRS Death and Loss meditation is a compassionate approach to helping people cope with the natural response to significant losses, providing tools to work through painful emotions while nurturing personal resilience and wellbeing.



For those who practice the exercise with a partner, the gift of confiding profound sentiments with someone who remains very much alive can be life changing, as it has for many PAIRS participants over the past 45 years.

Learn More