Yoga Nidra For Grief

Grief can be present from so many different experiences. The most obvious being the loss of a loved one. Yet, grief can also be present when a relationship or a friendship ends, it can appear from the loss of a job or when you’ve moved out of a phase of life. The tendency that we often have is to dismiss or quickly move out of grief, yet this complex state of emotions ranging from sadness to guilt to anger is a powerful and important journey that must be felt and moved through with compassion, grace, understanding and patience. My hope is that this 35-minute practice will help you feel safe, so that you may remain present and grounded in your grief, thereby feeling it without fear or impatience. For it’s only when grief is felt and honored that it can move through and out of the body. Namaste

Transcript

Namaste.

My name is Amanda and it's my honor to offer you this,

By request,

Yoga Nidra for Grief.

Grief can be present from so many different experiences,

The most obvious being the loss of a loved one.

Yet grief can also be present when a relationship or a friendship ends.

It can appear from the loss of a job or when you've moved out of a phase of life.

The tendency that we often have is to dismiss or quickly move ourselves out of grief.

Yet this complex state of emotions,

Ranging from sadness to guilt to anger,

Is a powerful and important journey that must be felt and moved through with compassion,

Grace,

Understanding,

And patience.

My hope is that this practice will help you to feel safe,

So that you may remain present and grounded in your grief,

Thereby feeling it without fear or impatience.

For it's only when grief is felt and honored that it can move through and out of the body.

Use the next few moments to get yourself cozy.

If you can comfortably do so,

Lay on your back with your legs hip distance apart.

Let your arms rest by your sides,

Palms facing up.

Or,

If you'd prefer,

Gently place your palms onto your heart or low belly.

You might bring in a pillow or bolster under your knees for added support.

Perhaps an eye covering to remove unwanted light.

And earphones for optimal listening.

Be sure to cover yourself with a blanket,

As your body will naturally cool down throughout the practice.

You might even tuck yourself in for additional comfort and coziness.

Adjust any body parts that require adjustment.

Let go of other sounds in your environment,

Placing all your awareness onto my voice.

As your mind wanders throughout the practice,

Which it naturally will,

Remember to use my voice as an anchor.

When you're ready,

Allow a deep breath and close down your eyes.

Your yoga nidra practice will now begin.

Place all your awareness onto your breath.

Your breath breathing your body.

On your next inhale,

Breathe in deeply through your nose.

Unclench your jaw and allow a full and extended exhale out your mouth.

Continue these deep intentional breaths in through your nose and out through your mouth for the next few moments.

You might note the rise and fall of your chest and abdomen with each breath.

How your mind is beginning to let go of unnecessary thoughts.

The way your body releases a little bit more with each exhale.

Tightness and tension releasing from your scalp and forehead.

All the little muscles in your face relaxing.

Neck and shoulders releasing.

Tension in your back,

Chest and abdomen letting go.

Hands and all 10 fingers heavy with relaxation.

Hips and glutes unwinding.

Legs,

Feet and all 10 toes letting go.

Finding stillness and feeling heavy with relaxation.

Each deliberate breath encouraging every part of you to sink further into calm and ease.

Your body resting comfortably on the surface beneath you.

Feeling held and supported as you surrender to the stillness.

Might you also bring in your sankalpa,

Planting its seed intentionally deep within you.

If you don't have a sankalpa that you're currently using or if you'd like a sankalpa just for this practice,

You might use the phrase,

I am safe and supported within this experience.

Silently repeat this intention to yourself three times,

Each followed by a deep breath.

I am safe and supported within this experience.

You may release your sankalpa as you're gently guided to place your awareness onto each body part as it's called.

Beginning with the tip of your right ear.

Down to the right earlobe.

Over to the tip of your left ear.

Down to the left earlobe.

Up to the crown of your head.

To the space in between your eyebrows.

Over to the left eyebrow.

Temple.

Bridge of your nose.

Right nostril.

Left nostril.

Upper teeth and gums.

Inside the right cheek.

Inside the left cheek.

From root to tip.

Lower teeth and gums.

Tip of your chin.

Both sides of your neck.

Moving down to the throat.

Right collarbone.

Shoulder.

Upper arm.

Wrist.

Base of the right hand thumb.

Base of the index finger.

Base of the middle finger.

Base of the ring finger.

Base of the little finger.

All five fingers.

From base to tip.

The space that is held in between each finger.

Palm and back of the right hand.

The space that is held in between the right hand thumb and the palm of the left hand thumb.

The space that is held in between the right hand thumb and the palm of the left hand thumb.

The space that is held in between the right hand thumb and the palm of the left hand thumb.

Base of the big toe.

Base of the second toe.

Base of the third toe.

Base of the fourth toe.

Base of the little toe.

All five toes.

From base to tip.

To the space that lies in between each toe.

Sole and top of the right foot.

The entire right side body.

Let your awareness fall now onto your left collarbone.

Shoulder.

Upper arm.

Elbow.

Wrist.

The base of your left hand thumb.

Base of the index finger.

Base of the middle finger.

Base of the ring finger.

Base of the little finger.

All five fingers.

From base to tip.

The space that is held in between each finger.

Palm and back of the left hand.

Wrist.

Left side of the chest.

Left ribcage and left lung.

Left side of the waist.

Base of the big toe.

Base of the second toe.

Base of the little toe.

Base of the third toe.

Base of the fourth toe.

Base of the fifth toe.

All five toes.

From base to tip.

To the space that lies in between each toe.

Sole and top of the left foot.

The entire left side body.

Awareness moving to the pubic bone and pelvic bowl.

Up to navel center.

Heart center.

Throat.

Tip of the chin.

Tip of your nose.

Awareness moving up to your third eye or the space in between your eyebrows.

Could you visualize in your mind's eye a favorite place that brings you feelings of peace and safety?

In this place,

You feel calm,

Secure.

Perhaps you're near water or in a forest.

Maybe you're in a favorite room in your home.

Wherever this place may be,

Allow every part of you to be there.

Let yourself become immersed in the calm and peace that surrounds you.

Let it envelop every part of you.

Slowly allow the image to fade from your mind's eye while retaining the deep feelings of safety and ease.

As you continue to let go of the image,

Could you begin a count down on your next breath?

Inhale,

Six.

Exhale,

Six.

Exhale,

Five.

Five.

Continue counting down on your own until you reach the number one.

If you reach the number one before you're called back,

Simply start again.

You may release the count,

Letting go of whatever number you were on.

Let your body feel expansive now,

Free and open.

Could you sense limitless expansion in your body?

Release that now and introduce a feeling of constriction.

Let your body feel tight,

Inhibited,

Closed off,

Constricted.

Back to expansion now,

Where every part of you feels open and free.

Back to constriction now.

Let your body feel tight and closed off.

And now back to expansion.

Let your body feel free and open.

And now bring in both sensations at the same time.

Allow your body to feel both expansive and constricted.

Be with both opposing sensations.

Allow them both to reside within you without making one right and one wrong.

Just allowing both to be present without judgment.

Expansive and constricted.

Constricted and expansive.

Release that now and bring your awareness back to your breath.

Feel your breath moving your body.

Feel your breath moving in and moving out.

Unaltered breathing.

Breath flowing in its own pace and rhythm.

On your next inhale,

Bring in the physiological sigh.

A breathing technique where you bring in two sips of air through your nose before exhaling fully through an open mouth.

On your next inhale,

Bring in two sips of air.

The first one short,

The second one long.

Then let it go through an opened mouth.

Continue this breathing technique for the next few moments.

Letting that go,

You may bring back your natural breathing pattern.

And as you do,

Might you also bring back your sankalpa.

You may have used the phrase,

I am safe and supported within this experience.

I am safe and supported within this experience.

Silently repeat your sankalpa three times.

You may release your sankalpa,

Trusting that it has been planted deep within.

It's now time to slowly and mindfully begin to awaken your body.

However,

If you'd prefer to linger in stillness for a while longer,

You might choose to press pause now or remove your headphones.

Gently roll over to one side and let yourself lay in a side position for a few moments.

And if it feels right for you,

Bring in soft movements to your fingers and toes,

Your wrists and ankles,

And you might choose to allow a stretch,

Reaching your arms above you while lengthening out your legs.

Perhaps you'll allow for a sigh on your next exhale,

Or maybe even a yawn.

Do what feels good.

There's no right or wrong way.

To return to a fully awakened state and there is absolutely no rush.

Give your body the time it requires and allow your movements to be intuitive.

There is no need to force anything.

And when it feels right,

Gently open your eyes and bring in the sights around you.

You might choose to give yourself some time to journal about how you're feeling from this practice.

Please resist the urge to immediately hop back into daily life.

Refrain from going online or checking your phone.

Give yourself a bit of time to integrate the practice.

As you continue to slowly return to a fully awakened state,

I'd like to offer this quote from Rumi.

Grief can be the garden of compassion.

If you keep your heart open to everything,

Your pain can become your greatest ally in your life's search for love and wisdom.

This has been Amanda and I thank you for trusting me with your grief today.

As you move through this painful period of your life,

Please know that you are capable of being with all of it.

Your body knows how to move through this.

Trust the process.

Please also know that you are not alone.

To borrow some of Rumi's words,

May you allow grief to be the garden of compassion and may you keep your heart open.

Sending you love and light.

Namaste.

Reviews

I honestly can't thank you enough for all that you do Amanda! Quite honoured to have a request accepted too! 💖
You've absolutely changed my life and I will forever be grateful for the impact that your wonderful practices have had over the past year of it.
Thank you from the deepest parts of my heart! ❤️
Sending much love and blessings to such a beautiful soul! 🫶✨️