Meditation For Healing And Loss With Journaling

A guided meditation focused on grief, loss, and how to carry the weight of these emotions for yourself and others. Releasing stress through breathing, meditation, and tensing and releasing. There is also a journal prompt at the end. Deeply healing and supportive.

Transcript

Hi,

This is Nitya with Nitya Living,

A holistic yoga refuge.

Thank you so much for joining me today.

If you would make sure you have a journal to write in and that you are either seated or lying down comfortably.

At this now time of this recording,

It's a new moon.

And the energy not just of this now time,

But I feel much of this past year or so,

We are holding space for so many loved ones and people around the world who are in grief,

In deep suffering and loss.

And that can be really heavy energy to hold space for and carry.

And especially so if you yourself are experiencing great loss and suffering in your own life.

This year I have also experienced many losses,

Some very dear and the grief runs deep.

It is heavy,

Heavy energy.

And I want you to know that together in community,

I hold space for you.

So let's inhale and you can join me if you like for three breaths,

Exhaling the sound vibration.

Inhale,

Ohm,

Ohm,

Ohm.

And with eyes closed,

Holding this moment of stillness and silence within yourself,

Begin to feel that a beautiful,

Clear,

Luminous white light,

Like a bubble is all around you.

I am holding you in this space and you are safe and you are okay.

Let's take a deep breath in and exhale slowly.

Deep breath in and exhale slowly.

It can feel overwhelming,

The emotions that we have the capacity to feel for ourselves,

For those around us.

So when we take these mindful breaths,

We immediately calm down the nervous system.

So we're going to start with breath here and then we're going to move into a tensing and releasing and then we'll end with a journal prompt.

So first,

Again,

Whether you're lying down or sitting up,

You can place your hand on your belly and a hand on your heart and we're going to breathe into the abdomen.

We're going to do many three-part breaths,

Durga,

Swasam,

Yogic breaths.

And as you breathe into the belly,

Lift the breath to the chest all the way up to your collarbone,

Taking as much air as you can and when you can't hold it any longer,

Exhale letting it go.

If it feels good for you,

Let that breath go audibly like with a sigh.

Let's do an example.

Breathe into your belly with me,

Lift it to the chest all the way up to the collarbone.

So good.

So while you're doing these three-part mindful breaths,

I'm going to chant Om Triyambha Come for you and we're going to radiate this out for anyone that you know who is suffering right now.

I just experienced a death in my family.

I know many people who have also recently experienced deaths.

It is again,

A really intensely heavy time.

So Om Triyambha Come is a yoga chant for healing and protection.

It is thousands of years old.

And so again,

As you are doing these mindful three-part breaths,

I will chant.

I continue to feel this white bubble of luminous healing light surrounding you.

Om Triyambha Come,

Yajamma Hey,

Sugandhi Pustivadana,

Vrvarukamiva Vandana,

Bretyomoksya,

Mamritad,

Om Triyambha Come,

Yajamma Hey,

Sugandhi Pustivadana,

Vrvarukamiva Vandana,

Bretyomoksya,

Mamritad,

Om Triyambha Come,

Yajamma Hey,

Sugandhi Pustivadana,

Vrvarukamiva Vandana,

Bretyomoksya,

Mamritad,

Om Sriyamma Come,

Yajamma Hey,

Sugandhi Pustivadana,

Vrvarukamiva Vandana,

Vrvarukamiva Vandana,

Vrvarukamiva Vandana,

Vrvarukamiva Vandana,

Vrvarukamiva Let's pause here for a moment,

Letting the breath now return to its own natural rhythm,

Feeling yourself surrounded by healing white light.

The nervous system is calmed down.

I'm sure it's a notable shift for you in this moment.

Now we're going to move into the body a little deeper.

We did the prana,

The life force,

Your breath,

And now we're going to take it into the cells of your body.

Know that as we tense and release the body,

We're letting go of all that tension and stress that we hold onto.

What happens is,

Even if you're going through your day and you think you're perfectly fine or you're doing all right,

When you look at the news,

When you look at social media,

When you have conversations with people,

Texting with people,

You are taking all of that stress,

All of that anxiety,

All those stories into your cellular body,

And it can get trapped there,

Especially if you are really focused on a particular person,

A family member,

Or something happening in the news that's really weighing on you.

It shows up.

It will turn into its own dis-ease for you.

We don't want that to happen.

We want to be peaceful.

Of course we want to be calm,

And we want to be at ease with ourselves.

This tensing and releasing brings you back to that natural state of calm.

We've already soothed the nervous system.

Let's soothe the cells and muscles and tissues of the body.

And again,

You can do this lying down or sitting up.

So first,

Close the eyes in this safe space.

You're continuously surrounded by this healing,

Luminous white light,

And we're breathing into the right leg,

Holding the breath as you tense all the muscles in that leg,

Tightly balling up the foot.

Exhale.

Let it go.

Breathe now into the left leg.

Squeeze,

Tense,

Tight,

Tight,

Tight,

Tight.

Let it go.

Breathe in and pull the perineum up.

Clench your buttocks.

Hold.

Exhale,

Release.

Breathe into your abdomen.

Swell the belly into a big balloon.

And let go.

Breathe back into the abdomen.

Put the breath to the chest all the way up to the collarbone,

Another one of those beautiful three-part breaths.

When you can't hold the breath any longer,

Open the mouth,

Audibly exhale.

Stretch hands wide.

Inhale,

Breathe.

Hands into your fists.

And as you're fisted,

Feel the muscles in the arms tensed.

Exhale,

Let go.

Exhale,

Shrug shoulders up towards your ears.

Feel the weight of the world sitting on those shoulders.

And ready,

Ready,

Ready,

Open the mouth.

Exhale,

Let it all drop.

Let it all roll away.

Let go.

Let go.

Let go.

I've got you right here.

You are okay.

You are okay.

Let the head move side to side now.

Still the head,

Jiggle your jaw side to side.

And for all that you may be holding onto that you want to say,

We're going to let that go to.

Open the mouth.

Drop that mouth wide open and stick out your tongue.

Stick it down long like a dog.

Roll your eyes towards your third eye.

We're going to make a hissing sound.

I call it the silent scream.

Fold your mouth back up.

Inhale and purse your lips.

Exhale,

Let go.

Gently inhale into the whole face,

Squeeze forehead,

Eyes,

Nose,

Mouth.

Let it all go.

Feel now a soothing,

Calm wave of deep relaxation moving over your body.

And we're going to just observe the body now.

Just become a witness to yourself.

Sitting or lying in this beautiful white healing light,

You feel the weight of your feet and legs so still,

So silent.

You feel the muscles of your back soft against the floor,

Against your bed,

Against a chair.

You see your spine perfectly aligned like a zipper of vertebrae all the way up to the neck.

You feel your abdomen expand and contract as your rib cage expands and contracts with each breath.

Feel your heart filled with love for yourself and all living beings.

This deep swell of unconditional love surrounds you.

And slowly you feel this white light that you have been sitting in become pinker and pinker as you are swimming in a bath of love.

You feel a smile come across your face as your lips and tongue are soft,

As your jaw is slack,

As your throat is open,

As your eyes are closed and the darkness behind your eyes is refreshing,

As you feel your face and all the muscles of your face become more soft and relaxed,

As you let go more and more into this now moment,

You have arrived at home with your authentic self and you feel what you naturally are.

You are joy,

You are peace,

You are compassion,

You are love,

You are kindness.

Let's hang in this space for a moment.

Just notice the breath.

Last two breaths.

Let's take a deep breath in.

Exhale audibly.

Deep breath in.

Exhale audibly.

So your journal prompt is to write down all the people that you are currently holding space for.

Kind of like a prayer list,

If you will.

And remember,

Journaling doesn't have to be anything remarkable.

It's not like you're writing the next great novel here.

It doesn't even have to be grammatically correct.

It can just be like words,

Just random words,

Random names,

Whatever.

But begin to just release out of your sweetheart all the names of the people that you have in your heart space who you're concerned about.

And then at the end of this list,

Begin to write a gratitude list.

Because as we see deep suffering and loss in our world and in our lives,

It's so important to also recognize all that we do have,

All that is good,

All that is still working.

And this can be a gratitude list that is as simple as,

I'm grateful I can breathe in and out of my nose.

It can be as simple as,

I'm grateful for the sun on my face.

I'm grateful for nourishing food.

I'm grateful for the self-care that I give myself.

Okay.

So journal prompt,

Your prayer list,

All those that you are holding space for in your heart,

And then a gratitude list.

And I welcome your feedback and I hope that this has been refreshing and healing for you.

And I will continue to hold you in sacred space.

Thank you so much for joining me.

Be well.

Reviews

very real. and comforting to have someone acknowledge your suffering and sadness. thank you so much.