A warm welcome to you.
This is a 15 minute yoga nidra for unresolved grief.
This yoga nidra is designed to help us cope with unresolved grief in our lives.
On the path of life,
It is certain that we will experience loss of some sort,
Be it through the breakup of a relationship or friendship,
The loss of a friend or partner through sickness and death,
Or the passing of a loved one.
Grief is a natural part of living and we shouldn't be afraid of the often raw feelings that break through the surface,
Expressing themselves in crying,
Sadness,
Feelings of being abandoned,
Desperate emptiness and loneliness.
Over time,
These strong feelings do ebb and subside,
But there's often a residue that lies at a deeper level.
Yoga nidra can help release these feelings further as we are in a state of receptive and trusting relaxation,
In which we are safe to meet with these emotions and memories.
For this practice,
It is important to select a time and place that you can be comfortable and alone without being interrupted.
Choose a space that you can seclude yourself in.
Make it inviting with the presence of some special and meaningful fragrance or incense.
Choose the lighting carefully and build yourself a sacred space in readiness for this deep journey of release and healing.
Let us begin.
Take a moment to lie down comfortably on your back.
Place your legs feet apart,
Resting gently outward,
And let your arms relax at your sides with the palms facing upward.
Let your body fully rest into the support of the earth beneath you.
Place a bolster under your knees if needed,
And a blanket over your body for added feeling of safety.
Close your eyes softly and bring your awareness inward.
Take a deep breath in through your nose,
Filling your lungs completely,
And exhale slowly and deeply through your mouth,
Releasing all tension.
Allow each exhale to carry away any stress,
Allowing your body to sink deeper into the earth,
Heavier with each breath.
Now,
Allow your breath to return to its natural rhythm,
Smooth and even,
As you begin to settle into this moment of peace.
Take a moment now to set an intention for your practice,
Your sankalpa.
Bring to mind a phrase that resonates with your heart and your current journey.
It could be related to healing,
Peace,
Or the release of grief.
Repeat your intention to yourself.
For example,
I am open to healing and I release that which no longer serves me.
I open my heart and release my sorrow.
I connect with my grief and acknowledge it in my being.
Repeat your sankalpa to yourself,
Out loud,
Becoming softer and softer with each repetition,
Easing into silence,
Then repeating it mentally.
Imagine the vibrations of the words entering your being and being absorbed by you.
Now we begin the body scan,
Starting at the top of your head and moving downward.
As you move through each body part,
Allow yourself to relax deeper and deeper.
Picture a warm,
Glowing globe of golden light above your head.
Gently pulsating,
Ready to fill your entire body with warmth and healing.
Bring your awareness to the crown of your head.
Imagine the golden light hovering above you,
Radiating warmth and healing.
With each breath,
With each inhalation,
This light begins to descend over the top of your head,
Soothing and softening your mind.
Let the light melt away any thoughts or tension that may be lingering in your head.
Allow the golden light to move down to your forehead,
Smoothing out any creases or tension.
Let your eyes soften in their sockets and let your brow relax.
Imagine the golden warmth dissolving any strain,
Bringing a sense of calm and clarity to your mind.
Bring your attention to your cheeks and jaw.
Let the golden light flow into this area,
Helping your face relax completely.
Feel your jaw loosen,
Releasing any tightness or clenching,
And allowing your cheeks to soften.
Now let the golden light descend into your neck and throat.
Feel the warmth of the light easing any tightness in your throat,
Helping you feel open and free.
Allow your neck to relax deeply and notice how your body sinks further into the support of the earth beneath you.
Bring your awareness to your shoulders.
Let the golden light fill the space around your shoulders,
Helping them soften and drop away from your ears.
Imagine any emotional weight or burden you have been carrying melting away in the warm light.
Feel the light moving down your arms,
Relaxing each muscle.
Reaching to your fingertips,
Allow your arms to feel heavy and relaxed.
As if the golden light is carrying away any remaining tension in your body,
Move your awareness to your chest and heart space.
As the golden light fills this area,
Feel it expand within you.
Let your heart soften,
Allowing any grief,
Sadness,
Or tension.
Allow any tension or heaviness to release.
With each breath,
Let the light move deeper and deeper into your heart.
Bringing peace,
Love,
Bring your attention to your upper back,
Where many emotions can get trapped.
Allow the golden light to flow gently between your shoulder blades,
Releasing any tension you may be holding in this area.
Let your back relax deeply.
Feel yourself being fully supported by the earth beneath you.
Now bring your awareness to your lower back and pelvis.
Imagine the golden light slowly filling this space,
Easing away any discomfort or strain.
Feeling your pelvis sink deeper into the ground,
And with each exhalation,
Softening,
Releasing any stored emotion or weight from this area.
Bring your awareness now down to your legs,
Letting the light move through your thighs,
Knees.
Allow each part of your legs to relax deeply,
Releasing any remaining tension.
Feel the golden light carrying away any heaviness,
Leaving you feeling light and at ease.
Now take a moment to feel your entire body bathed in the golden light,
From the crown of your head to the tips of your toes.
Now bring your awareness fully to your breath.
Feel your breath flowing gently in and out.
Like the rhythm of ocean waves,
Smooth and effortless.
With each breath,
Allow yourself to relax deeper,
Letting go of any remaining tension in your body.
As you breathe in,
Begin to silently chant the mantra HUM in your mind.
Let this sound fill you with the energy of healing,
Aligning you with the divine flow of life.
HUM resonates with the throat chakra,
Helping you release any blockages in communication and expression,
And allowing your true self to be heard and understood.
As you breathe out,
Chant the mantra SAH in your mind.
Let the exhale carry this sound deeply through your body,
Helping you release any tension,
Grief or sadness.
This creates a sense of openness,
Peace and healing,
Allowing you to release anything that no longer serves you.
Inhale deeply,
Silently chanting SAH,
Feeling the breath entering your body,
Filling you with light and healing.
Exhale slowly,
Silently chanting SAH,
Feeling all negativity and tension release with the breath.
With each repetition,
Allow the sound of the mantra to deepen your relaxation,
Soothing your mind,
Body and heart.
Let the vibration of the mantra dissolve any remnants of emotional heaviness,
And carry you deeper into a state of inner peace.
Feel the energy of the mantra filling your entire being.
Each breath is a step toward renewal,
Releasing the old and making space for the new.
And now let's bring our powers of visualization and imagination into play.
Imagine yourself in a beautiful,
Quiet forest,
Walking along a peaceful,
Meandering path.
The sunlight filters gently through the trees above,
Casting soft beams of light that dance on the forest floor.
The air is fresh and cool,
Filled with the scent of cedars and earth.
You hear the distant sound of birds singing,
And the soft rustling of leaves as a light breeze moves through the trees.
With each step you take,
You feel more relaxed and at ease,
Your body sinking into the earth beneath you.
Each breath you take draws in the pure,
Healing energy of the forest,
Filling your being with calm and peace.
As you walk,
You notice a feeling of tranquility wash over you,
And the gentle sounds of nature begin to quiet your mind.
There is a sense of space here,
Space for you to be fully present with your emotions,
Space for healing.
The path curves ahead of you,
Leading deeper into the forest.
As you continue walking,
You come to a small clearing where a gentle stream winds its way through the woods.
The sunlight glistens on the surface of the water,
And you hear the soothing sound of water flowing over the smooth stones.
In this clearing,
You find a place to rest.
A soft blanket of moss covers the ground,
And you are invited to sit or lie down by the side of the stream.
As you do,
You feel the earth supporting you,
Holding you safely and gently.
You are held in the sacred space of peace and comfort.
Now take a moment and feel the golden light again from the top of your head continue to flow,
Softening and relaxing every part of you.
The light from the forest,
The warmness of the sun,
And the calming energy of the earth all blend together,
Helping you release any remaining grief or tension you may be holding.
Imagine yourself picking up some small stones from the side of the stream.
Hold them in your hands and look at them.
These stones represent the weight of unresolved grief,
Sadness,
Or emotional pain that you've been holding onto for some time.
Now as you sit beside the calm waters,
The flowing stream,
You notice a clear pool,
And you gently place these stones into the water.
You watch as they sink quietly to the bottom,
One by one,
Disappearing into the stillness beneath the surface.
With each stone that sinks,
You feel the weight of your grief release.
There is no rush,
No urgency.
Just a gentle,
Peaceful letting go.
The stones sink slowly and silently,
Dissolving into the depths of the pool.
As they settle at the bottom,
They are absorbed by the earth below,
No longer a burden to you.
Feel the relief as the stones leave your hands,
Your heart lightening with each one that descends.
The water remains perfectly still,
A reflection of the peace you are cultivating within yourself.
The quiet pool holds the stones for you,
Gently cradling them in its depths,
Transforming them into stillness and serenity.
As the stones settle,
Notice how your heart feels lighter,
As if you too are sinking deeper into a state of calm and healing.
With each breath you take,
Feel yourself sinking further into relaxation,
Free of the emotional weight you once carried.
The stones are gone now,
And you are left with a sense of openness and release.
The water has embraced them,
And you are free to simply be,
Knowing that healing is happening with every breath.
As you rest in the forest clearing next to the stream and the pool,
Feeling the release of your grief and tension,
Bring to mind words of compassion and kindness for yourself.
Place your hands over your heart and repeat silently,
It's okay to feel what I feel.
I honor my grief and allow it to move through me.
I am worthy of healing and peace.
I release what no longer serves me.
I open my heart to love.
Let these words wrap around you like a gentle embrace.
Feel the warmth and support of these affirmations filling your heart,
Helping you to feel safe and at ease.
As we begin to bring this practice to a close,
Feel the golden light and the peaceful energy of the forest still surrounding you and embracing you.
Know that the grief you have released is now carried away and that you are free to move forward,
Lighter and more at peace.
Return to your sankalpa,
Your intention for healing.
Repeat it silently one more time,
Letting it settle deep into your heart.
I am open to healing and I release that which no longer serves me.
With each breath,
Feel your intention taking root,
Supporting your healing process.
Slowly bring your awareness back to your body,
Feeling the ground beneath you,
The gentle rhythm of your breath and the peace within.
Wiggle your fingers and your toes,
Feeling the energy return to your body.
When you are ready,
Gently open your eyes,
Bringing with you the healing energy of the forest and the golden light.
Ready to move through your day with a sense of peace,
Balance and freedom.
This is the end of our practice today.
Hari Om Tat Sat Hari Om Tat Sat Hari Om Tat Sat
