This meditation combines Yoga Nidra,
A guided relaxation that calms the nervous system,
And pendulation,
A somatic technique that supports emotional processing.
By using an internal resource,
Pendulation gently guides us back and forth between emotional discomfort and a felt sense of safety.
The process trains our nervous system to stay present during grief bursts without becoming overwhelmed or shutting down.
I recommend doing this practice regularly throughout your grieving journey as over time it helps to foster emotional resilience.
So let's get started.
Lie down in a comfortable position on your bed,
Couch or a yoga mat.
You might like to cover yourself with a blanket and place a pillow under your head for extra comfort and support.
Once you're settled,
Close your eyes.
And then take three slow breaths,
Inhaling through the nose and exhaling through the mouth.
Let's do it together.
Take a deep inhale through the nose.
Exhale through the mouth.
Again inhaling through the nose.
Exhale,
Sigh it out.
Last one,
Inhale.
And full exhale.
I invite you to set an intention for this practice.
This can be an emotion or feeling that you would like to cultivate more of today,
Such as,
I am safe to feel my grief.
I am loved and supported.
Or I am calm and grounded.
Go with whatever first comes to mind and then mentally recite this intention three times.
Now it's time to scan through the body.
Start by becoming aware of your right hand.
Right arm the right shoulder.
The right ribcage.
The right hip the right thigh the right lower leg.
And the right foot.
Now become aware of your left hand.
Your left arm.
Your left shoulder.
The left ribcage and left here.
The left thigh.
The left lower leg and the left foot.
Now bring your awareness to the back of your body.
Starting with the back of your head.
The back of your neck.
The upper back.
The mid back.
The lower back.
Both of your hips.
The back of the thighs.
Back of the lower legs.
And the soles of the feet.
Next bring awareness to the front of your body.
Your face.
You're afraid.
The chest.
The summit.
The pelvis.
Front of the thighs.
Your shins and the tops of your feet.
Now become aware of your entire body.
Feel your body becoming heavy so heavy that it's sinking down to the floor and into the air.
Now feel your body becoming lighter so light that it becomes weightless.
Floating up off the ground.
Now awaken the sensation of cold within your body.
Imagine you're standing outside on a chilly winter night.
Now allow the sensation of warmth to spread throughout your body.
Imagine you're sunbathing on a tropical beach,
Feeling the heat radiating on your skin.
Next,
Shift your awareness to your breath.
Observe its natural rhythm.
Observe the movement in your belly and chest as you breathe.
Listen to the gentle sound of your breath.
And to notice how your breath feels pleasant and comforting.
This is your internal resource,
Your anchor,
Your safe space Stay here with your anchor,
With your breath for a moment.
Slow and deepen each inhale and each exhale to expand this sense of calm and safety and allow the grounding energy to wash over you.
Now notice any feelings of sadness and grief within your body.
Notice where the emotion lives within you and how it feels.
For example,
Maybe it's a heaviness on your heart or a lump in your throat.
Rather than diving deep into this feeling,
Simply observe it from a distance.
Imagine that you're just gently touching into the pain And then shift your attention back to your breath and back to your internal resource.
And once again,
Feel the support,
The warmth and steadiness of your breath again.
Next,
Notice any feelings of anxiety or fear.
Observe how these emotions show up in your body.
For example,
Perhaps it's a knot in your stomach.
And again,
Simply observe the feeling and tension from a distance for just a few moments.
And once again come back to your breath,
Your anchor notice the calm,
Supportive feeling it gives you as you inhale and exhale finally notice if there are any feelings of anger or frustration within you if thou art observe these feelings from a distance Notice how it shows up in your body.
Is it as tense shoulders or a clenched jaw?
Now come back to your breath.
Returning to this neutral comforting state within you Start to deepen your breath.
Noticing how your chest rises on the inhale.
And falls on the exhale.
Stay here with your breath for as long as you need.
Then when you're ready,
Bring some gentle movement back into your body.
Wiggling your toes,
Your fingers.
Moving your head side to side Gently bend your knees and bring them into your chest,
Giving yourself a big hug,
Thanking yourself for showing up.
Today,
Attending to your grief,
Attending to your heart.
Make your way up to seated open your eyes knowing that you can now return to your day feeling a little lighter a little calmer and a little more grounded.
