Welcome.
Thank you for joining me for this yoga nidra for holding grief and softening betrayal.
I created this to help support me on my journey and I hope it does the same for you.
If you're new to this practice,
Yoga nidra includes stillness,
Breath awareness and turning inward.
And for some people,
Especially in difficult times,
Stillness can feel unsafe.
So at any point,
If something doesn't feel right for you,
You always have the choice to pause,
Shift,
Open your eyes or stop completely.
There is absolutely nothing you have to push through here.
Before we begin,
I gently invite you to take a moment to gather anything that might help you feel more safe,
Supported and comfortable.
Maybe bringing in a few extra pillows or creating a space that feels a little more contained.
If you have a weighted blanket,
This could be a beautiful addition for this practice.
And whatever it is,
Let this be a moment of offering yourself a little extra care and kindness today.
Returning to your space and settling in,
Finding a position that feels supportive.
Perhaps lying on the side of the body,
Curling up or in shavasana,
Back flat to the mat,
Arms and legs spread out and one hand resting on the chest if that feels comfortable.
And as you arrive,
Just know,
Your body doesn't need to be perfectly still.
As you settle,
You might begin to notice restlessness.
And if that's here,
Let's make space.
Know that small movements are welcome any and every time during this practice.
You have full permission just to be here.
If it feels ok,
Let your eyes remain open or softly lowered.
Gently orienting to your space.
And we'll begin by noting 5 things you can see.
Let your gaze land on each one.
Noticing perhaps a white ceiling.
The top of a wooden door.
And 4 things you can hear.
Sounds near or far away.
Moving into the body,
3 things you can feel.
Maybe the weight of your body.
Contact with the floor.
The temperature of the air.
And 2 things you can smell,
Or simply notice the quality of the air.
And finally,
1 thing you can taste,
Or just the presence of your mouth.
And if it feels more manageable today,
You can keep your eyes open throughout this entire practice.
There is no expectation to close them.
Bringing awareness to your hands.
And you might explore a hand on the heart and a hand on the belly.
Observing how these points of contact feel.
Holding your own hands.
Maybe interlinking the fingers.
Or resting one palm over the other.
Again noticing sensations here.
And if it's accessible,
You can gently begin squeezing your outer arms with each hand.
Just applying gentle pressure.
Observing your experience.
Letting this be an exploration.
What feels steady.
And what feels supportive.
And you might choose to remain with your palms resting in any region explored.
Feeling the warmth of your own contact.
Or allow the hands to rest down by the sides of the body.
Awareness drifting to the breath now.
The organic rhythm flowing in through the nose and out through the nose or mouth.
Nothing to change.
Just continuing to trace the flow from the start of the inhale to the end point of the exhale.
In a moment we'll begin to extend the exhale.
Breathing in for 4 and out for 6.
And if this doesn't work for you today,
Follow the count that's most natural for you.
Taking a full round of breath in and out of the nose now.
And let's try the counting for a few rounds.
Slow inhale.
2,
3,
4.
Soft exhale.
2,
3,
4,
5,
6.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
Continuing for 3 more rounds just like that.
Or allowing the breath to be smooth and natural.
And then let the breath return to normal.
In and out through the nose.
Now inviting in a simple attention.
You might silently repeat,
I am safe enough in this moment.
Or I can move at my own pace.
Choose one or create your own.
Repeating it quietly 3 times.
I am safe enough in this moment.
I can move at my own pace.
And now we invite loving awareness to parts of the body that may need some extra softening right now.
Starting with the jaw.
You might part the lip slightly.
Or soften the tongue.
Let it rest effortlessly in the base of the mouth.
The shoulders.
So often carrying emotional weight.
On the next breath out,
You might imagine them dropping even 1% more.
The chest.
The space can hold so much.
Tightness.
Heaviness.
Numbness.
Or even numbness.
No need to change it.
Just noticing.
And on the next in-breath.
Maybe allowing a little more space inside the chest.
The shoulders.
The upper back.
Relaxing a little more.
The belly.
Softening on this exhale.
The hips and pelvis.
Grounded in the air.
And the whole body held.
Anchored.
Resting so deeply.
Nothing else to do here.
Deeply resting.
Honouring the body as it is.
Letting the breath move naturally.
Allowing thoughts to come and go.
And slowly begin to return to the edges of the body.
Deepening the breath again.
As we come to the end of this practice.
I just want to take a moment to thank you for being here.
And for meeting yourself in whatever way was possible today.
It takes quiet courage to turn inward.
Especially when holding something tender.
And I also offer deep gratitude to the ancient lineages of Yoganidra.
The teachers,
Traditions and wisdom keepers.
Who have carried these practices through time.
Allowing them to be shared in moments like this.
It is an honour to share these practices.
And to share this space with you.
Maybe begin to bring back small movements.
Wiggling fingers,
Toes.
Rocking the head slightly.
And taking as much time as you need here.
And before you move on.
Just noticing if anything has shifted.
Even subtly.
And remembering you can return to any part of this practice.
Anytime you need.
May you carry even a small sense of softness.
Support.
Steadiness with you.
As you move forward with your day.
And when you're ready.
Slowly open those beautiful eyes.
Or lift the gaze.
Peace.
