Welcome Friends,
I am Sarah This yoga nidra is a supportive practice for times of grief.
As someone who has experienced great loss in my own life.
I know how challenging a time it can be.
Whether it's the loss of a loved one.
Beloved pet.
The end of a relationship or a big transition.
Grief can show up in many ways.
This will be a space for you to slow down.
Tend to your nervous system.
And nurture your body.
Mind,
Heart and soul with whatever you need in this moment.
Allowing whatever emotions are present to be here without judgment.
There is no right way to feel.
Take a moment to get absolutely comfortable.
Put on your favorite comfy clothes.
Grab a blanket and pillow.
And whatever else you need to feel at ease in this practice.
Begin to feel the ground beneath you.
The solidity of the earth supporting the full weight of your body Let go of any need to hold yourself together.
Present with whatever emotions arise.
Allowing the earth to hold you steady.
Take a slow inhale through the nose.
Hold for 3.
Two.
One,
Release.
Two more times in.
Whole Three.
Two.
Exhale,
Body softening.
Inhale.
Home.
Exhale,
Body heavy.
Notice the sounds in the room.
Right ear,
Listening.
Left ear,
Listening.
Bring your attention to the muscles behind the eyes.
Let them untangle and release.
Eyes softening from the colors of the world.
Feel the jaw unravel.
Shoulders melting down.
Hips and legs softening into the earth.
Dropping away from the thinking mind.
And into your internal space.
Into your heart.
Notice the sacred drum of your heartbeat.
As you rest here,
Welcome these words.
Poem on grief I wrote.
Grief is not something to get over.
It's something that becomes part of you.
Each memory a gift.
Each tear a remembrance of the life they shared with you.
It is messy.
Chaotic.
Organic.
Grief doesn't make sense.
It can't.
It is the greatest mystery of all and our greatest gift.
It is the reminder of the precious life right in front of you.
The pain,
The love.
The heartache,
The joy.
It is life.
Continue to turn your attention to the inner resource of your heart.
Noticing what's present and alive here.
We'll set our sankalpa,
Your heartfelt intention.
You may have your own.
Or you may use I allow myself to feel what I need to feel.
I am safe.
I allow myself to feel what I need to feel.
I am safe.
Repeat it three times in your mind.
Let that go.
Moving through a rotation of consciousness.
Allowing yourself to be present with whatever arises.
Tension like a flowing loving light or energy moving throughout the body.
Tending to your nervous system.
Bring all of your awareness to the sensations inside the mouth.
The tip of the tongue.
The teeth.
Gums.
The inside of the right cheek.
Inside of the left cheek.
The root of the tongue.
Upper lip.
Lower lip.
Tip of the nose.
The right eye.
Muscles behind the eye.
Eyebrow.
Tremble.
The right ear.
Right ear canal.
Moving into the left ear canal.
Left ear.
Temple.
Eyebrow.
The left eye.
Muscles behind the left eye.
Both eyes together.
Alive with sensation.
The pit of the throat.
Collarbones.
Center of the chest.
A loving light.
In the center of the chest.
Warm.
Shimmering.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Rest.
Palm of the hand.
Right thumb.
First finger.
Second.
Third.
Pinky finger.
All five fingers on the right hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
The entire right arm.
Right side of chest Ribs.
Ways.
Pelvis.
Right hip.
Bye.
Knee.
Shen.
Tap of the foot.
Right big toe.
Second tone.
Third,
4.
Pinky toe.
All five toes on the right foot.
Bottom of the foot.
Ankle.
Back of the knee.
Back of the thigh.
The entire right leg.
Right side of torso.
Right arm.
The entire right side of the body.
Right side of the body saturated with energy Tangling with sensation.
Bring the awareness back to the center of your heart.
Loving light.
The center of your heart.
Left shoulder.
Upper arm.
Elbow.
Forearms.
Rest.
Palm of the hand.
Left thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
All five fingers on the left hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
The entire left arm.
Left side of chest.
Ribs.
Waste.
Pelvis.
Left hip.
Knee.
Shen.
Top of the foot.
Left big toe.
2nd toe pinky toe.
All five toes on the left foot.
Bottom of the foot.
Ankle.
Calf.
Back of the knee.
Back of the thigh.
Hip.
The entire left leg.
Left side of torso.
Left arm.
The entire left side of the body.
The entire left side of the body saturated with breath.
Shimmering with aliveness.
Feel the entire left side.
And right side together.
The entire body alive.
Shimmering with warmth and energy.
Whole body resting.
Whole body alive.
Bring your attention to your breath.
Feel the natural pulsation of the breath as it enters and exits the body.
Bring your attention to the base of your spine.
Can you imagine breathing from the root of your spine?
To the crown of your head.
Exhale from the crown of the head back down the spine.
Inhale from the base of the spine up to the top of the head Exhale back down.
A wave of loving energy.
Of prana.
Moving up and down the spine.
Just imagine.
Bring your attention to your heart.
Can you imagine breathing from your heart?
All the way up to the crown of your head.
Exhale back down and out through your heart.
Inhale into your heart to the crown of your head Exhale down and out through the heart.
Past imagined.
And let that go.
Resting back into the spacious presence.
Marinating in presence itself.
Deeply resting.
Notice any emotions or thoughts that are present in your awareness.
Love.
Emptiness.
Sorrow.
Simply noticing what is here without judgment.
You don't need to push anything away or hold onto anything.
Simply observe.
Allowing whatever arises to move through and around you like the passing wind.
Feel your body on the ground.
Imagine you're laying on soft moss on the forest floor.
Completely supported by the earth.
The body begins to become heavy.
Sinking deep into the moss.
Deep into the earth.
Body heavy.
All your worries.
Sinking into the earth.
Letting the earth support your burden.
Whole body heavy.
Supported.
Now allow the body to become light.
Feel a sense of spaciousness as you begin to float.
Above the earth,
Above the moss.
Tension and stress melting away.
Body becomes airy.
Spacious.
Floating above the earth.
Can you feel the back of the body becoming heavy and grounded again?
Allow the front of the body to feel light.
Spacious.
Can you feel the lightness and the heaviness at the same time?
Back of body heavy.
Front of body light.
Resting in the in-between.
Bring your awareness to the center of your forehead.
Notice the sensations that arise as you bring your attention here.
Imagine a golden light in front of you.
Warm.
Expanding.
Allow the golden light to get bigger and bigger.
This warm light encapsulating your entire body.
Your whole body shimmering in this gold warm light.
Allowing the golden light to continue to expand.
Your whole consciousness expanding with the golden light feel yourself intertwined with this ever-expanding light this warm loving light holding you.
Protecting you.
Connecting you to all of life.
Bring your awareness back to the heart.
Feeling all that lives here.
Welcoming whatever arises.
Emotions.
Thoughts,
Memories.
Allowing it all to be present.
Invoking your sankalpa in this deep place of rest and safety.
Stating it or feeling it.
I allow myself to feel what I need to feel.
I am saved.
Feel your body on the ground.
Body soft and supported.
No effort.
No striving.
Open your ears to the sounds in the room.
Take a slow inhale through the nose.
Hold for 3.
One,
Release.
Feel the tips of your fingers and the tips of your toes.
Feel the space around the fingers and toes.
Place one hand on your heart and one on your belly.
A warm,
Loving embrace.
Feel the breath in the palms of your hands.
Breath naturally expanding and contracting the body.
Take as much time as you need.
There is no rush.
Whenever you are ready,
You can welcome the day back in.
May this practice bring you a little ease into your life as you traverse this season Thank you so much for practicing with me today.
This yoga nidra hits close to home and I've been wanting to share it for a while.
I've experienced quite a lot of loss in my own life,
From family members,
Like my brother,
To cherished friends.
I know how exhausting,
Lonely,
Frustrating,
And sometimes even joyful grief can be.
I hope this practice supports you in your time of need.
Just as practices like this have supported me.
Wishing you an easeful day friends.
Until next time.
Namaste.
