Yoga Nidra - Releasing Disappointment & Restoring Hope

Journey into profound emotional restoration with this sacred Yoga Nidra practice for releasing disappointment and rekindling hope.

Disappointment touches all of us when life unfolds differently than we envisioned - when loved ones don't show up as we need, when our efforts don't yield expected results, or when circumstances shift unexpectedly. This practice offers a compassionate approach to honoring your feelings while gently releasing their hold on you.

This session is especially beneficial for those processing unmet expectations, navigating relationship disappointments, or seeking to restore hope after setbacks. Allow yourself to be held in this tender space as you remember your inherent worth, your natural resilience, and your capacity to heal and hope again.

Transcript

Hello dear one,

Welcome to this gentle healing practice today where we'll be working with the tender emotion of disappointment.

Disappointment is one of those universal human experiences that touches all of us at different times in our lives.

It arises when our hopes,

Expectations,

Or dreams don't align with reality and when things turn out differently than we'd hoped or imagined.

Perhaps someone we love hasn't shown up the way we needed or maybe a goal we worked toward didn't manifest as we'd planned or life has simply taken an unexpected turn.

Disappointment can feel heavy and it can settle into our hearts and create a sense of sadness and grief and hurt.

It can even have us questioning our own worth.

Yet disappointment,

While it's painful,

Can also be a doorway to deeper wisdom and resilience.

When we allow ourselves to truly feel our disappointment,

To acknowledge it without judgment and then gently release it,

We can create space for renewed hope and peace and a deeper trust in the unfolding of life.

Today we're going to create a sacred container for your disappointment.

We'll honor it,

Acknowledge it,

And then compassionately let it go.

We'll use gentle breathwork,

Body awareness,

And healing visualizations to release the weight of unmet expectations and we'll restore your natural sense of hope and inner peace.

By the end of this practice today,

The hope is you'll feel lighter and more accepting of what is and also more open to the beautiful possibilities that await you.

My name is Wendy and I'm honored to guide you through this healing journey today.

Welcome.

Let's begin by gathering any props you'd like.

Make yourself feel completely comfortable and supported,

Doing what you can to create your perfect yoga nidra sanctuary.

And then finding your most comfortable position.

Lying down is ideal,

Although sitting with your spine in an upright position also works beautifully.

And when you're comfortable and ready,

Gently allow your eyes to close if they're not already closed,

Feeling the weight and the tension of your day beginning to dissolve and fall away.

And bringing your full attention now to the gentle rhythm of your breath.

Simply observing the natural flow of each breath in and each breath out,

Allowing yourself to settle into a state of total rest and relaxation.

And now let's take three deep cleansing breaths together.

Each one helps to prepare your heart and your energy system for the healing work we'll be doing.

So taking a deep breath in through your nose and exhaling completely with a sigh.

Releasing tension now,

Releasing the need to hold everything so tightly.

Again,

Let's take another deep breath in through the nose and exhaling fully,

Allowing your body to soften and release and to settle even more.

Into this sacred space.

One last time,

Another deep breath in and exhaling with a sigh.

Feeling the vibration of your exhale beginning to soften any hardness that you might feel around your heart and then allowing your breath to find its natural rhythm again.

And next,

Let's take a moment to set a loving intention for your practice today.

Perhaps something like I am willing to release what no longer serves me.

I am willing to release what no longer serves me or I allow myself to feel to heal and to let go.

Choose what resonates most deeply with you and repeat your intention three times,

Either silently or in a soft whisper.

I am willing to release what no longer serves me.

I allow myself to feel to heal and to let go.

And now let's begin by creating a sense of safety,

A sense of groundedness in your body.

So bringing your awareness to your physical body,

Noticing where it's making contact with the surface beneath you.

Noticing and feeling the weight of your body being fully supported.

Now notice your head.

It's heavy and relaxed.

Your shoulders,

They're releasing and moving down away from your ears.

Your arms,

Your arms are resting peacefully by your sides.

Your chest,

Your chest is rising and falling with each gentle breath.

Your belly,

Your belly is soft and at ease.

Your hips,

Your hips are settling into the earth.

Your legs,

Your legs are long and relaxed.

Your feet,

They're grounded and still.

Allowing every part of you to be held,

To be supported,

And completely at rest.

Now with great tenderness and compassion,

Bring to mind the disappointment you've been carrying.

You don't need to analyze it or make it a big story.

Simply acknowledge its presence.

Notice where in your body you feel this disappointment.

Perhaps it's a heaviness in your chest or a tightness in your throat.

Or maybe a sinking feeling deep in your belly.

Simply notice without judgment,

Without trying to change anything.

And as you notice this feeling,

I want you to imagine that you're placing both hands gently on this area.

Of your body.

With great tenderness.

The way you might comfort a dear friend or a child who's hurting.

Breathe gently into this space,

Into this area of your body.

And silently or softly whisper to yourself,

I see you,

I acknowledge your pain,

And it's okay to feel this way.

Disappointment often comes with other feelings too.

Perhaps hurt,

Or maybe confusion,

Or even a sense of not being or feeling valued.

Whatever feelings are present,

Whatever it is that you're feeling,

Allow those feelings to be here.

They're all welcome in this sacred space.

You are safe to feel.

Now imagine yourself sitting beside a beautiful,

Peaceful lake.

The water is calm and clear.

It's reflecting the soft light of the sky.

There's a gentle breeze.

And you feel completely safe and held by nature.

In your hands,

You're holding a smooth stone.

This stone represents your disappointment.

It's scale,

It's weight,

It's coolness,

It's solid presence.

This stone has been yours to carry,

But it doesn't have to be yours forever.

Look at this stone with compassion,

Acknowledging everything it represents.

The hopes you had,

The expectations that weren't met,

The disappointment and hurt you felt.

All of it is held in this stone.

And now,

When you're ready,

With great gentleness,

Imagine yourself standing at the edge of the lake.

You're going to release this stone into the water.

But before you do,

You might like to say thank you to it.

Thank you for showing you what matters to you.

Thank you for teaching you about your own tender heart.

And now,

Gently release the stone into the lake.

Watch it sink slowly through the clear water,

Down,

Down,

Down,

Until it comes to rest on the soft lake bed.

Notice how the water ripples for a moment,

And then returns to perfect stillness.

The stone is no longer yours to carry.

The lake has received it.

The lake has transformed it and integrated it into its depths.

Feel the lightness in your hands now.

Feel the freedom.

Taking a deep breath in,

And exhaling with relief.

Bringing your awareness now to your heart center,

In the middle of your chest.

This is where disappointment often lives,

Creating walls and tightness and protection.

Imagine a soft,

Warm,

Golden pink light beginning to glow in your heart space.

This is the light of self-compassion,

Of self-love and understanding.

With each breath,

This light grows warmer,

More radiant,

More healing.

It's gently dissolving any walls around your heart,

Any hardness,

Any contraction.

This light is saying to you,

Your feelings are valid.

Your disappointment is real.

You are still worthy of love.

You are still deserving of good things.

You're still whole and complete.

Breathe this truth into your heart.

You don't need anyone else's validation to know your worth.

You don't need circumstances to be different for you to be valuable.

You are inherently worthy simply because you exist.

Silently or softly whisper,

I am worthy of love and support.

My feelings matter,

And I choose to be gentle with myself.

I am worthy of love and support.

My feelings matter,

And I choose to be gentle with myself.

Allow this golden pink light to expand throughout your entire chest,

Warming you,

Healing you,

Opening you.

Now,

I'd like to invite you to consider that perhaps disappointment is also carrying a gift for you.

Not to minimize your pain,

But to acknowledge that within every difficulty,

There's also wisdom.

Perhaps this disappointment is showing you what truly matters to you.

Perhaps it's showing you what you value and what you hope for.

Perhaps it's revealing where you need to communicate more clearly or where boundaries need to be set.

Perhaps it's teaching you about your own resilience,

Your own capacity to feel deeply and still continue forward.

You don't need to figure this out right now.

Simply allow yourself to be open to the possibility that this experience is also shaping you.

The possibility that this experience is teaching you,

Making you more compassionate.

Silently or softly whisper,

I trust that even in disappointment,

I am growing,

I am,

And I am becoming more fully myself.

I trust that even in disappointment,

I am growing,

I am learning,

And I am becoming more fully myself.

Now imagine yourself in a beautiful garden.

This garden represents your inner landscape,

Your hopes,

Your dreams,

Your future possibilities.

Some parts of this garden may look bare right now,

Where seeds you planted didn't grow the way you expected.

And that's okay.

That's natural.

That's part of the cycle of life.

But notice too that there are still green shoots emerging.

There are still flowers blooming.

There's still life and beauty here.

Your disappointment cleared away one possibility,

But it didn't close all the doors.

There are still paths you haven't walked,

Seeds you haven't planted,

Seasons yet to come.

See yourself now gently tending to this garden,

Watering the soil,

Pulling away what's no longer needed,

And making space for new growth.

You're planting new seeds now,

Seeds of hope,

Of possibility,

Of trust.

Not naive hope that ignores reality,

But mature hope that says,

Life will continue to unfold,

And I will continue to grow,

And good things can still come.

Silently or softly whisper,

I am resilient.

I am hopeful,

And I trust in life's unfolding.

I am resilient.

I am hopeful,

And I trust in life's unfolding.

See these seeds beginning to take root in the fertile soil of your heart.

The seeds are nourished by your courage and by your willingness to feel and to heal.

Now imagine a beautiful,

Warm,

Honey-colored light beginning to pour down from above,

Just like liquid sunshine.

This is the light of universal love,

Of divine support,

And of life's blessings.

Feel this light pouring over your crown chakra,

Flowing down over your face,

Your neck,

Your shoulders.

This beautiful light is washing away any remaining residue of disappointment.

It's washing away any bitterness,

Any hardness.

It's filling you instead with warmth and with peace.

It's filling you with a sense of being held and loved.

The beautiful light flows down through your chest,

Your belly,

Your hips,

Your legs,

All the way down to your feet.

You are being filled up.

You're being replenished and restored.

Not by what others give you or don't give you,

But by your own connection to love itself and to life itself.

You have everything you need within you.

You are complete.

You are loved.

Now I'm going to offer some affirmations,

And I invite you to receive them into your heart,

Letting them settle into your being.

After each one,

Take a gentle breath.

I release what is not mine to carry.

I am allowed to feel disappointed and still be okay.

My worth is not determined by others' responses.

I choose to be gentle with myself.

I am resilient and I am growing.

I remain open to hope and possibility.

I trust in the unfolding of my life.

I am supported and I am enough.

Rest now in this space of peace,

The space of acceptance,

The space of renewed hope.

Your disappointment has been witnessed,

Honored,

And gently released.

Your heart is healing.

Your heart is opening,

Remembering its natural state of love and possibility.

Allow yourself to simply be,

Without needing to do anything or be anything.

Just breathing,

Resting,

And being held by this moment.

Rest here in perfect peace until you hear my voice again.

And now,

Let's begin the gentle journey back to conscious awareness.

Bringing your attention once again to your breath.

Noticing the gentle rise and fall of your chest and belly.

Begin to notice the sounds around you.

Notice the air on your skin.

Notice the surface beneath you.

And then bringing some small gentle movements into your body.

Wiggling your fingers and toes.

Maybe touching your thumbs to each finger one by one.

Gently rotating your wrists and ankles.

Maybe gently moving your head from side to side.

And if you like,

If you're lying down,

You might bring your knees toward your chest.

Wrapping your arms around your knees and giving yourself a gentle hug.

And honoring yourself for showing up today.

For being willing to feel,

Willing to heal,

And willing to let go.

And maybe now,

Taking a moment to notice how you feel.

Perhaps there's a sense of lightness.

A sense of peace.

A sense of renewed hope.

You might like to place your hands on your heart.

Feeling your own heartbeat.

Your life force.

And offering yourself one final affirmation.

I am healing.

I am growing.

And I am exactly where I need to be.

I am healing.

I am growing.

And I am exactly where I need to be.

And when you're ready,

Slowly opening your eyes.

And bringing a sense of compassion and peace and hope with you into the rest of your day.

Remember,

Disappointment is a natural part of being human.

Disappointment is a natural part of caring deeply and of hoping bravely.

And you have within you everything you need to move through any disappointment with grace.

Be gentle with yourself.

Reach out for support when you need it.

And trust that healing happens in layers,

In its own perfect timing.

May you move forward with a lighter heart,

With renewed hope,

And deep trust in your own resilience and worth.

Thank you for sharing this sacred practice with me today.

May love and light fill your heart.

May love and light fill your mind.

And may love and light be with you always.

I'm sending you so much love and wishing you peace,

Dear one.

Until we meet again next time,

Namaste.