Welcome,
This is a yoga nidra practice to meet you wherever you are in your grieving journey.
Let this be a soft place to land,
A place to hold space and tend to yourself,
A space where we don't need to hold it altogether,
A place to be soft,
To be real.
Allow yourself to be open,
To allow the emotion,
The energy in motion move through and with you,
Finding a comfortable position lying down,
Perhaps in your bed,
Allow yourself to be cocooned,
Allow yourself to be held.
Let the body sigh,
Let the heart exhale and let the ground carry the weight you've been holding,
Knowing that it's safe to let go,
Nothing to do,
Nowhere and no one to be but allow yourself to just be.
If it feels safe to gently close down the eyes or just soften the gaze,
Let the outside world be a blur as you tend to your inner world.
Place one hand on your heart,
One on your belly and just meet yourself here,
Exactly as you are,
No performance,
No pressure,
Only presence.
Feel the warmth of your hands,
The rise and fall beneath your palms,
The quiet rhythm of breath that is always with you,
A flow of in-breath that fills you and a flow of out-breath that soothes you.
Allow each inhale to nurture the spaces within you,
Allow each exhale to soften the places that you're holding so much,
You don't have to do anything,
Just allow the breath to move like waves,
Rolling in,
Tending to the tides of your inner world,
Allow yourself to be breathed,
Effortless,
Held.
Begin to imagine a soft white light gathering around you,
Wrapping around your being like a cocoon.
It says you are safe here,
You are held,
You are loved,
Let this cocoon of light hold everything you're carrying,
The sorrow,
The numbness,
The love,
The longing.
Let it all be here,
There's nothing to fix,
For there is nothing broken,
Just a heart cracked open because it remembers how deeply it loves.
In this white light,
If it feels right,
Perhaps bring to mind sankalpa,
A heartfelt intention that you wish to call into your life at this moment.
It could be as simple as,
I'm open to feeling my grief,
Or I trust my heart knows the way.
Trust whatever arises and when you've found your intention,
Whisper it to yourself three times,
Allowing the energetic resonance of the words to settle into your being.
And gently releasing the intention,
Knowing it is held and supported by the practice.
Bringing your awareness to your body,
Starting at the crown of your head.
Notice any sensations,
Perhaps a warmth or a tingling,
As you rest your awareness here.
Moving slowly down to the forehead,
Your temples,
The space between your eyebrows.
Allow the muscles to dissolve into the pillow,
The ground beneath you.
Coming to the space behind your eyes,
Where thoughts and memories may swell.
Allow the eyes to rest deeply into their sockets.
Feeling the smallest of muscles behind the eyes untwine.
Allow the jaw to open.
Feeling how then the ears may drop down to the ground.
Bringing your awareness to your throat,
Perhaps there's a tightness here,
Where words have been held back,
Emotions have been buried.
With each breath,
Allow the tension to untangle.
As you allow the breath to move and glide freely in this space.
With each exhale,
Each sigh,
Creating more space.
Your awareness to your heart space.
Can you soften your heart?
What can you sense here?
How does it feel to have the palm of your hand resting on your heart?
Allow yourself to be held here.
As your heart softens and receives the space it needs to breathe.
Bringing your attention to your shoulders.
Allow the weight of the world to melt away.
Feel the energy travelling down the arms,
Through the elbows,
Forearms,
Wrists,
All the way down to the fingertips.
Notice the sensation here,
The temperature,
The subtle hum of energy that runs down the arms.
Bringing your awareness to your back,
Starting with the upper back,
Where you may be holding the weight of the world.
Allow this weight to dissolve into the earth below.
Move through the mid back,
The lower back.
Let each area soften,
Like a gentle release.
Feel into the support of the ground beneath you.
Bringing your awareness to your belly.
Allow the breath to move freely here.
Letting it rise and fall with every breath.
Drawing your attention down to your hips,
Wrists,
Pelvis,
Thighs.
Sliding the awareness down your shins,
Ankles,
The soles of the feet,
To the tips of the toes.
Feel your whole body as one here.
Connected to the earth beneath you,
Supporting you.
Feel your whole body being breathed.
As though life itself is breathing you.
As you draw the breath in,
Can you feel the energy travel from the soles of the feet all the way up to the crown of the head?
And as you exhale,
It travels all the way back down to the tips of the toes.
And can you feel into that energy?
That life force.
Can you feel into the space around your body?
As the breath continues to expand beyond your skin.
And notice and feel the gentle presence of that white light around you.
The light that's been holding you throughout this practice.
Wrapping you in its soft embrace.
Creating a cocoon of warmth and safety.
Feel the light gently release the weight you've been holding.
Allowing yourself to truly surrender.
To just be in this moment.
Can you let yourself feel the presence of everything around you?
The light,
The breath.
The earth beneath you.
The essence of all things.
Knowing that nothing in this life is truly lost.
Though we may not always see it.
But the essence of what has passed is always here.
Quietly weaving into the fabric of your being.
It is with you.
It is around you.
Not lost.
Like an invisible thread.
Connecting you to what is eternal.
In this space.
Know that you are never truly apart from anything or anyone.
The love.
The lessons.
The shared moments.
Remain in the energy of life.
And the very essence of who you are.
Can you allow yourself to feel the truth of this deep within you?
Feel where you are.
The space around you.
The space within you.
Forever support it.
When it feels right.
Perhaps bring your right hand to your left shoulder.
Your left hand to your right shoulder.
Offering yourself a gentle hug.
Feel into the warmth of your presence.
The steadiness of your own support.
You are here.
Holding yourself.
And allowing yourself to be held.
By the light that surrounds you.
By the quiet force of life that you are a part of.
Knowing you're never alone.
You're welcome to stay here for as long as you need.
But only when you feel ready.
Gently inviting some small movements into the fingertips.
Into the toes.
Maybe a gentle stretch.
And only when it feels right.
Opening the eyes.
And coming back into the room.
May this practice hold you beyond this moment.
May you carry it gently with you always.
Thank you for trusting me.
And guiding you in today's practice.
