Welcome to Yoga Nidra for Grief,
A journey into the state of yogic sleep.
This is a state between wakefulness and sleep where profound healing and transformation can occur.
Find a comfortable position,
Ideally lying down.
You may use any props or cushions to ensure your body feels fully supported.
If lying down isn't accessible to you,
Feel free to remain seated,
Ensuring your spine is long and your body is at ease.
Allow your arms to rest in any position that feels comfortable to you,
By your sides,
On your belly,
Or gently folded across your chest.
Close your eyes if that feels safe and comforting,
Or let your gaze soften.
My name is Rianne,
And I will be your guide for this practice.
During this time,
There is no goal or objective other than practicing deep awareness.
Simply listen to the sound of my voice and allow yourself to be present in this moment.
Ideally,
Be in a space where you will not be disturbed.
Yoga Nidra is often referred to as the yoga of sleep,
But it is so much more than just rest.
It's a practice of deep awareness,
Allowing you to connect with your inner self and gently hold the emotions of grief.
This journey is a space for you to explore,
Release,
And find comfort in the waves of emotion that grief brings.
Whatever grief means to you,
Allow yourself to be with it fully and without any judgment.
At the end of our practice,
I will gently count you back to signal the completion of our session.
Let's begin by taking a deep inhale through your nose,
Filling your lungs completely.
Hold the breath for a moment,
Then exhale slowly through your mouth,
Releasing tension.
Let's do this two more times.
Deep inhale,
Hold,
And slow exhale out your mouth.
With each slow exhale,
Allow your body to feel heavier and more grounded.
Now let your breath find its natural rhythm.
There's no need to control it.
Simply observe.
Notice the gentle rise and fall of your belly,
The coolness of the air as it enters your nostrils,
And the warmth as it leaves.
Allow your breath to anchor you in the present moment,
Right here,
Right now.
Each breath is an invitation to go deeper into stillness and relaxation.
Bring your awareness to the top of your head.
Allow your scalp to soften.
Feel a wave of relaxation flowing down to your forehead,
Over your eyes,
To your temples,
Softening your cheeks.
Relax and release any tension in your jaw.
Let your tongue rest gently in your mouth.
Notice your head resting heavily on the surface beneath you,
And your face completely softened.
Allow this wave of relaxation to flow down your neck and to your shoulders,
Feeling the tension melting away as your shoulders sink into the surface beneath you.
Bring your awareness to your right shoulder,
Left shoulder,
Right upper arm,
Left upper arm.
Notice your elbows,
Both forearms,
Your wrists.
Become aware of the backs of your hands.
Become aware of the palms of your hands.
Notice the tips of all ten fingers.
Let both arms become heavy from shoulder to fingertip.
Move your awareness to your chest,
To the muscles between each rib.
Become aware as they expand and contract with each breath.
Notice your entire ribcage from back to front.
Notice your abdomen.
Notice your right hip,
Your left hip,
Your entire pelvis.
Move your attention to both thighs,
Both hamstrings,
Both kneecaps.
Notice both lower legs and back.
Become aware of your ankles,
Your heels,
The tops of both feet,
The soles of both feet.
Notice all ten toes.
Notice the feeling of heaviness in your legs from hips to knees to toes.
Notice the sensation of heaviness from the top of your head to your shoulders to your hips to your knees and your toes.
Your entire body grows heavier and more at ease with each exhale.
In this state of relaxation,
I invite you to connect with your sankalpa,
Your heartfelt intention.
Let this sankalpa be a positive,
Present tense statement.
For example,
I am gentle with myself as I grieve,
Or I allow myself to feel and heal.
Once you have settled on your sankalpa,
Repeat this intention silently to yourself three times,
Planting the seed of healing deep within your being.
We will now journey inward through the layers of your being,
Focusing on the layer that supports emotional connection and release,
The heart center.
Imagine yourself in a peaceful,
Open meadow at sunset.
The sky is painted in soft hues of orange,
Pink,
And gold.
You feel the gentle warmth of the sun on your skin,
The soft whisper of the breeze,
And the steady grounding of the earth beneath you.
This is a place of safety and serenity created just for you.
As you stand in this meadow,
Notice a small stream nearby.
The water flows gently,
Reflecting the colors of the sunset.
This stream represents the emotions you are holding,
The ebb and flow of grief.
Walk closer to the stream and sit down by the edge.
Allow yourself to gaze into the water,
Seeing the reflection of your heart within it.
Visualize placing your hands into the stream.
Feel its coolness and the way it flows effortlessly around your fingers.
Remember to breathe.
Imagine the stream gently carrying away any heaviness or tension you may be holding.
See it as a safe place to release your emotions.
You may feel tears,
Sensations,
Or a softening within yourself.
Let whatever arises flow freely,
Just as the stream flows.
There's nothing to do but be aware.
Now bring to mind a memory or image of someone or something connected to your grief.
Allow this memory to emerge naturally without forcing or resisting.
Hold this image in your heart.
Imagine wrapping it in a warm,
Golden light,
A light of love and compassion.
Allow this light to hold both the joy and the sorrow of your connection,
Honoring it fully.
Let this golden light expand,
Filling your heart and radiating outward.
This light is a reminder that while grief is deeply personal,
It is also a testament to the love you carry within you.
Let this love sustain you,
Even in moments of sadness.
Before we end our practice today,
Let us revisit the sankalpa you set at the beginning.
Bring your heartfelt intention back into your awareness,
Repeating it silently to yourself three times,
Affirming its presence in your life.
Feel it taking root even deeper within you,
Nurtured by the journey you've just experienced.
Bring your awareness back to your breath.
Imagine with each inhale you are drawing in comfort and peace.
And with each exhale,
You are releasing any lingering tension or heaviness.
Inhale comfort.
Exhale release.
Letting this rhythm fill you with a sense of ease and support.
It's time to begin our journey back.
Slowly bring your awareness to the surface of your body.
Feel the support beneath you,
The steadiness of the ground holding you.
Take a deep breath in,
Drawing in the tools and insights you accessed during this practice.
With each inhale,
Carry with you the compassion,
Peace and strength you have cultivated.
With each exhale,
Feel yourself grounding into the present moment.
As you prepare to re-enter your daily life,
Remind yourself of the practices you can carry forward.
The breath to anchor you in moments of overwhelm.
The golden light of love to hold your grief with tenderness.
And this dream as a symbol of release and renewal.
These tools are always within you,
Ready to support you whenever you need them.
I will count back from 5 to 1.
When we reach 1,
You will be fully awake,
Refreshed and supported by the strength you hold within.
5.
You're becoming more aware of your body.
4.
You're bringing movement to your fingers and toes.
3.
Feeling the surface beneath you.
2.
Taking a deep,
Energizing breath.
And 1.
You are fully awake,
Refreshed and comforted.
When you are ready,
You may open your eyes.
Welcome back.
Thank you for joining me on this journey of Yoga Nidra.
May you find peace and solace in your heart as you move forward.
