Welcome to this Yoga Nidra journey of exploring grief and joy.
Create a comfortable spot for yourself.
Let your body find the perfect shape for rest,
Whether upon the floor,
A bed,
Or a soft mat beneath you.
Let your limbs rest softly.
Sense the quiet sky way above.
If it feels safe,
You might allow your eyes to close or simply soften your gaze.
Breathe in,
Feeling the whisper of air filling your chest.
Breathe out,
And let the day exhale from your bones.
As we begin,
You're welcome to bring to mind an image,
Place,
Or sensation that feels calming or steady,
A safe harbor you can return to at any point.
As part of this journey,
Let's pause and give thanks to the body.
If gratitude feels available today,
Offer it.
If not,
Simply notice each part with gentle awareness.
Offer silent gratitude to your feet for all the roads they have carried you upon.
To your legs,
Pillars of strength.
To your hips,
Cradles for your being.
To your belly,
Rising and falling with each wondrous breath.
To your chest,
Sheltering your tender heart.
To your shoulders and arms for all they have held and released.
To your throat,
The channel of your true voice.
To your face,
Gateway of sight,
Scent,
Sound,
Taste,
And touch.
To the crown of your head,
Where earth and stars exchange quiet messages.
Your body is your temple,
Woven from stardust and earth.
Offer it silent reverence.
Let your awareness widen like ripples spreading across still water.
Notice the sensations alive in you.
Feel the subtle vibration beneath your skin.
Much of your body is composed of water.
Listen to the pulse of your own river of life.
Rest here in gentle awareness.
From this place,
Ask softly within,
What is my heart or body calling for in this moment?
Let an intention rise naturally,
As if floating up from deep waters.
It may come as a whisper for healing,
A yearning for clarity,
Or a wish for peace.
Or perhaps it's something else.
When it appears,
Shape it into a simple,
Present tense phrase.
Ideas for your intention include,
I welcome all of my feelings with compassion and curiosity.
I am spacious enough to hold both grief and joy.
I honor the cycles of loss and renewal within me.
Repeat your intention silently three times,
Planting it like a seed in fertile soil.
Now we begin the journey through rotation of consciousness within the body.
If it feels supportive,
Allow your awareness to touch each part of your body.
If any area feels uncomfortable to visit,
You're welcome to skip it,
Or remain with a part that feels safe or neutral.
Notice the right side of the body.
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Palm of the hand,
Back of the hand,
Wrist,
Right forearm,
Upper arm,
Shoulder.
Right side of the chest,
Waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Heel.
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Fifth,
Little toe.
Now become aware of the left side of the body,
Left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Wrist,
Left forearm,
Elbow,
Upper arm,
Shoulder.
Left side of the chest,
Waist,
Left hip,
Thigh,
Lower leg,
Heel,
Ankle,
Heel.
Sole of the left foot,
Left big toe,
Second toe,
Little toe.
Now,
Bring awareness to the back of the body,
Right shoulder blade,
Left shoulder blade,
The spine,
The lower back,
Back of the right leg,
Back of the left leg,
Feet and toes.
Notice the front of your body,
Front of your feet,
Front of your legs,
Torso,
Front of your arms,
Throat,
And face.
Now sense the top of the head,
Forehead,
Right temple,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eye,
Right ear,
Left ear,
Right cheek,
The nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right side of the chest,
Left side of the chest,
Center of the chest,
The navel,
Lower belly,
Legs.
Sense your whole body,
A single field of sensation resting upon the earth.
Notice your breath.
There's no need to change it.
Simply observe its natural rhythm.
Feel the flow,
The breath moving in and the breath moving out.
Imagine your breath like a river.
On the inhale,
The river flows forward,
Carrying life and possibility.
On the exhale,
The river slows,
Pausing in quiet pools of rest.
Your breath is a bridge between body and spirit,
A river connecting all the landscapes within you.
Let your breath be soft and full of ease.
Before exploring grief,
You might anchor your attention to your breath or the sensation of the earth beneath you.
Let these be places you can return to anytime.
Notice the river of emotions,
The sacred currents of grief and joy.
If it feels safe,
You might recall a time touched by grief or simply sense how grief might feel in your body right now,
Without needing a specific memory.
Perhaps a moment touched by loss,
Sorrow,
Or tender ache.
If it feels comfortable,
See this memory as though you're watching a single leaf drifting past on a river surface.
Notice where grief may live in your body.
Is there weight in your chest?
A tightening in your throat?
A release of tension?
A river of tears gathering behind your eyes?
Or perhaps you notice nothing at all.
That too is welcome.
Allow yourself to sense whatever is present,
Without needing to change it or push it away.
Know that grief is not yours alone and also belongs to the great body of the earth,
The forest that grieves fallen trees,
The ocean carrying sorrow and melting ice,
The creatures mourning the lost songs of their kin.
Your grief is deeply personal and also part of the larger story of life.
It is the earth speaking through you.
Grief reveals how deeply you care.
It is a measure of your humanity and your belonging to the world around you.
When you are willing to feel it,
You may discover quiet strength and the surprising beauty of your own caring.
From that compassion can emerge energy to respond in ways that matter to you.
Rest in the truth that simply acknowledging grief is an act of courage.
It's one way to stay connected to your aliveness.
If it feels right,
Allow grief to soften,
Like morning mist lifting from the river's surface.
Rest here and the space in between.
If it feels supportive,
You might invite a memory or simply notice where joy may live in your body right now.
A time when your spirit felt light or uplifted.
Perhaps a sunrise breaking through clouds,
A laugh shared with someone you love.
The scent of rain or something else.
Notice where joy may live in your body as you explore a joyful moment.
What sensations do you notice?
Perhaps you notice some warmth blooming in your chest.
A gentle lightness in your limbs.
A subtle shimmer beneath your skin.
Be aware of your body's response to joy.
What do you sense?
Know this as well.
Your joy is personal and also part of the collective field.
The earth knows joy and spring blossoms.
The songs of birds.
The swift rush of rivers.
And so much more.
Your joy flows into the world.
Just as rivers flow and provide water for the earth.
Now if it feels supportive,
You might allow yourself to rest beside this river.
Or simply notice it from a gentle distance.
This river carries both grief and joy.
Some currents move dark and deep,
Swirling with sorrow.
Others sparkle,
Gliding clear and bright.
Yet all belong to the same river.
The river does not reject its grief nor cling only to its joy.
It simply flows,
Embracing every bend,
Every stone,
Each moment of rush,
And each moment of calm.
In the same way,
Your emotions are part of the river of your humanity.
They do not belong only to you,
But also to life itself.
They are the earth moving through you,
Reminding you that you belong,
That you care,
And that you are awake to this moment.
If it feels okay,
Allow yourself to rest beside this river.
Or simply witness its waters from a gentle distance.
Sense that you have space for both grief and joy to exist within you,
Without needing to fix or change anything.
This too is part of the cycle of being alive.
If it feels comfortable,
Let's explore the movement between these waters.
Remember,
You can pause any time or return to your breath if this feels overwhelming.
Or perhaps you prefer to stay with one feeling at a time today.
That's okay.
Bring your attention to the currents of grief.
Sense how grief feels in your body.
Perhaps a heaviness in your chest,
Or a tightening in your throat,
Or maybe a coolness in your belly.
Simply notice what's there without needing to change it.
When you're ready,
Shift your attention to the currents of joy.
Sense how joy feels in your body.
Maybe warmth spreading through your chest,
Or a soft lightness in your heart.
Maybe a lightness in your limbs,
Or perhaps a gentle glow beneath your skin.
Notice your body as it experiences joy.
Allow yourself to move your attention back and forth from grief to joy and back again.
Feel how these rivers live within the same landscape of your being.
Take your time.
Be awareness itself and notice how you feel.
When you feel ready,
See if it's possible to sense both grief and joy at the same time.
Notice how they might exist side by side.
Two currents flowing together,
Distinct yet part of one river.
Perhaps you feel a blending,
Or maybe you sense them separately.
Both are welcome.
Know that your body is spacious enough to hold it all.
This gentle witnessing is part of the dance of being alive.
Now gently recall the intention you set at the beginning of this journey.
I welcome all of my feelings with compassion and curiosity.
I am spacious enough to hold both grief and joy.
I honor the cycles of loss and renewal within me.
I am free from the cycle of loss and renewal.
Repeat your intention silently three times,
Like a gentle ripple moving through the river of your being.
Notice how it feels in your body as you hold this intention.
Allow yourself to simply witness whatever is present.
Now begin to invite your awareness back to your physical body,
Resting here,
Supported by the earth.
Feel the movement of your breath.
Sense the ground beneath you,
Steady and holding.
Notice your body.
The texture of the surface on your skin.
The air brushing your face.
Listen to the sounds of the space you are in.
And when you feel ready,
Decide how your body wants to be.
How it wants to move.
Perhaps wiggling your fingers and toes,
Or rolling over to one side.
Whatever feels best for you.
Give yourself as much time as you need.
Before opening your eyes,
You might press your hands or feet gently into the ground,
Noticing the steadiness beneath you.
Carry with you the wisdom of the river that holds both grief and joy.
The practice of yoga nidra is now complete.
May you walk gently in this world.
Providing compassion for all of you,
And all beings on land and water.
The earth is here supporting you.
