Free workbook · After a loss
Grace, Space + Base™
A gentle workbook for the grief that comes after the loss, when the world has moved on and you haven’t.
For anyone learning how to live inside a loss, whether it’s fresh, years old, or too complicated to explain to the people around you.
- Printable workbook
- 3 pillars · 12 practices
- Free, and yours to keep
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A note before you begin
Grief has no map, no timeline and no rules.
It’s as individual as a fingerprint. So this workbook doesn’t hand you stages to get through. It gives you permission to move at your own pace, to feel what you feel, and to rebuild trust in your own capacity to heal.
Most of what we’re told about grief is some version of move on, get over it, stay strong. Real healing doesn’t happen that way. This workbook treats grief not as something to fix, but as something to listen to: naming what hurts, noticing what’s shifting, and finding small ways to keep living after the fall.
Does this sound familiar?
What grief after a loss can look like
- “I should be better by now” playing on a loop in your head
- Feeling steady one day and flattened the next
- Waking at 3am with your heart pounding
- Forgetting words, appointments, and why you walked into the room
- Dreading the question “How are you?”
- Not knowing what to say when people ask how they can help
- Pulling away from people, then feeling lonely
- The sense that the world moved on while you’re still standing in the “before”
None of this means you’re grieving wrong. Grief ebbs and flows, circles back on itself, and often catches you off guard. The steady days and the hard ones are both part of healing.
What’s inside
Three pillars, one continuous circle
Grace, Space + Base aren’t steps to complete in order. They flow into each other. Sometimes you need more Grace, sometimes more Space, sometimes more Base. You might lean on one pillar for weeks, or move between all three in a single day. There’s no right way through the circle, only returning to what you need in the moment.
Softening the inner critic
The permission to rest, let go of the “shoulds,” and honour survival as enough. Healing isn’t bouncing back. It’s learning to exist gently in a new reality.
Practices: Gentle Reframe · Grace Anchor · Permission Slips
Room for grief to breathe
The freedom to pause, withdraw, or show up only in ways that feel safe, and to let emotions move through you at your own pace, without apology.
Practices: Space Sanctuary · Time Mapping · Emotion Expression
What holds you steady
The people, practices and resources you can lean on, and the words to ask for what you need. Healing isn’t meant to happen alone.
Practices: Support Mapping · Grief Scripts · Connection Ritual
Plus: journal prompts for each pillar, a feelings wheel, and fill-in pages you can print and come back to whenever you need them.
Who it’s for
This workbook is for you if…
- You’re grieving a death, recent or long ago
- Your loss is complicated, and the usual advice doesn’t fit
- You feel lost after a divorce, estrangement or a major life change
- You’re hard on yourself for not being “over it” yet
- You find it hard to ask for help, or to know what help to ask for
- You want grounding tools, not a timeline
“Healing isn’t a destination. It’s a relationship, one that grows softer and steadier over time.”
From the workbook
Who made this
Hi, I’m Chivonne.
I’m a speaker, author and grief + resilience educator. In 2024, I lost three significant men in my life: a former partner, my dad and my stepdad. Each left in a profoundly different way, and none of the losses hurt any less.
I turned to therapy, grief groups, books and podcasts. Each helped me take the next step, but I still needed more, so I began creating what I couldn’t find.
What started as my own roadmap became this workbook. It’s the foundation of everything I teach, including my After the Fall™ program.
Certified Grief Educator (David Kessler) · Registered Yoga Teacher (RYT-250) · Creator of Grace, Space + Base™
How it works
Simple, and at your own pace
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Start where you are
There’s no order and no deadline. Open the pillar you need today and come back to the rest when you’re ready.
The companion guide
Grieving someone who’s still here?
Loving Someone You Are Losing is a free four-week guide for anticipatory grief: aging parents, a diagnosis, dementia, or loving someone through addiction.
You don’t have to carry this alone.
Get the free Grace, Space + Base™ workbook and find a little grace, a little space, and something steady to stand on.
Send Me the Free WorkbookGrace, Space + Base™ is an educational framework, not therapy, clinical treatment or medical advice, and it doesn’t replace the care of a licensed professional. If you’re in crisis, you can call or text 9-8-8 anytime in Canada or the US.