30 Min Yoga Nidra To Grieve Deep

Namaste and welcome.

If you like to grieve about loss,

About letting go,

About your emotions,

Maybe about depression,

About your situation,

You're here at the right place.

My name is Marcel Grue and you are invited to remove distractions and to stay until the end.

However,

You have the control and choice to stop at any point.

Please lie down in a quiet space,

Arms by your sides,

Palms up and eyes closed.

Your toes facing away from each other.

You can lift your head and tuck your chin in a little bit and release your head down again.

You can lie on a mat or on a bed and that's it.

It all starts with this next breath.

Inhale for five seconds and exhale for six.

If this breath,

Know that we are in this together.

We're removing all the obstacles here.

Removing all the obstacles.

Now,

Before connecting to any deep emotion,

Let's connect with the body.

Let's start as usual with your fingers,

The big thumbs,

The index fingers,

The middle fingers,

The ring fingers and the little fingers.

Just shift the focus there to your fingers.

Observe them.

If there's any kind of vibrational sensation or tingly sensation,

That is completely fine.

Then connect to your palms,

Connect to the top of your hands,

To the wrist.

For a moment,

Just hold your hands in focus.

Connect further to your lower arms,

To your elbows,

To the upper arms,

To the shoulders,

And for a moment,

Holding your whole arms in focus.

From there,

Slowly move down to your hips.

From the hips,

Let's dive deeper to your thighs,

To your knees,

To your lower legs,

The shinbone and the calf,

The ankle,

The heels,

Sole of the feet,

The top of the feet,

Big toes,

The second toes,

The third,

The fourth,

And the pinky toe.

For a moment,

Just hold your feet in awareness.

And then hold your legs in awareness.

Now coming back up to your shoulders.

Let's connect to our neck,

Our throat,

And travel up further to our face,

To our chin,

And our jaw,

The lower lip,

The upper lip,

Inside the mouth,

Floor of the mouth,

The roof of the mouth,

Putting your tongue at the roof of the mouth,

Closing your mouth softly,

Just leaving a little slit between the lips,

Coming up further to your nose,

To the right nostril,

To the left,

Your eyes,

To the right eye,

To the left eye,

And in between your eyebrows at the third eye,

Connecting to the right ear and to the left ear.

Connecting to the back of your head,

To the forehead,

And coming further up to the very crown of your head.

Good job.

Inhale one time,

And exhale.

You are invited to hum.

Activating the vagus nerve,

Stimulating it.

One more time,

Inhale,

And hum.

Let's come again down to the shoulders,

To the neck,

And let's softly go further down to your chest,

To your heart.

Feel in a little bit to your heart.

Feel the chest moving softly with your breath.

Feel in to your chest moving softly with your breath.

Connecting to your heart,

Beating softly.

Go further down to the start or the beginning of your ribcage.

Feel that point at the sternum and around the ribcage.

And again,

Feel in how your ribcage rises and falls.

Feel in as your ribcage rises and falls as you're inhaling.

And further down to your belly.

And again,

Feel in to your belly and see how your belly rises and falls.

Let's connect deeper to the perineum between your anus and your genitals.

Observe,

Focus for a moment.

Now,

Try to release all the tension in your body by giving yourself the permission to feel what is there.

To feel the sadness,

Overwhelming emotions,

Everything there is that is maybe stuck in your body.

By releasing your muscles more and more,

By calming more and more.

Just feel in to what there is without without expressing it at this point.

Just accepting whatever comes up,

Even if it's overwhelming.

Can you stay with it?

By just releasing any kind of tension in your body.

Allowing whatever is stuck inside of your body to come up,

To be accepted,

And to be digested.

To be seen,

To be acknowledged,

And to be ultimately digested and used to go further.

To go where you want to go.

To understand that the pain will accelerate you.

This is not meant in the way that you need to go experience pain.

To accelerate yourself,

But it's meant in the way to move through it.

To acknowledge it.

To feel it within the body.

And to not torture yourself endlessly with it.

To use the body and transform it into something that is nurturing you and inspiring you.

To manifest the things that are important in your life.

To stand up firm for yourself.

To take up space in the world.

To be who you want to be.

To be the best version of yourself.

Also,

Not causing more harm intentionally in this world.

To be a respectful member of society that is understanding that others will also have pain and are moving through it on their own terms as you are doing it.

Your pain is yours.

You are not your pain.

To never identify yourself with it.

Rather,

Observe it and feel it in your body.

Feel in to your belly that is completely relaxed.

Feel in to the area of your perineum that is completely relaxed.

Feel in to your heart that is completely relaxed.

Feel in to your entire body that is completely relaxed.

Make a place for grieving.

For processing this pain.

For integrating and loving.

Transforming the pain into something that lifts you up.

Which drives you further.

That changes you.

It transforms you.

Into what you like yourself to be.

To give you the energy to do it.

And to be grateful for it.

So you can move into the direction that you set out.

And grieving just right now.

Allowing yourself to grieve.

Allowing yourself to be in this state.

Knowing this grieving state is not who you are.

And still,

You can learn so much from it.

So stay there a bit and ask,

What can I learn from it?

What did I miss?

What did I lose?

What have I done wrong?

Why are these emotions there?

All these questions,

Let them be there in your mind.

Meanwhile,

Feel in to your body.

And try not to answer the questions.

Just feel into your body.

There's any kind of restriction,

Tension coming up and releasing it again.

Without expecting any kind of answer to these questions.

Just listening to your body more and more.

Maybe it's shaking a tiny bit.

Maybe there's some kind of vibration.

Whatever it is,

It's completely fine.

And relax into it more.

Come back to your breath.

And inhale deep into your belly,

Into your chest.

Nurturing yourself right now with this inhale.

Go again,

Two more times.

Inhale deep.

Your belly,

Into your chest.

And exhale long.

One more time,

Inhale.

And exhale longer,

As long as you can.

And releasing all the tension in your body again.

Releasing all the emotions for a moment.

Come back into a more neutral state.

Just feeling gravity holding you.

Feel the connection to the earth.

I feel like roots are growing out of your body.

Out of your hips,

Your shoulders,

Your back,

Your head,

Wherever you touch the ground.

I feel like there's roots growing deep into the earth.

Roots that are nurturing you.

Roots that are providing you with nutrients.

Let's dive another time into the emotions that are of sadness character,

Grieving character.

Listening into your belly.

Listening in,

Feeling in to your perineum.

Listening in to your heart.

How does it feel right now?

Does it feel already different?

Does it feel the same?

Just make space for whatever comes up.

Allowing yourself to grieve.

Allowing yourself to be.

Allowing yourself to feel.

Allowing yourself to rest.

Just be.

Just be in a space.

Mmm.

Relaxing.

Feeling.

Seeing if you can let go more of any kind of tension in your body right now.

Staying there where the pain is.

Not wanting to understand it but just feeling it come up.

Acknowledge it.

So you can then live with it by acknowledging it.

By experiencing it and seeing it.

As a beautiful thing that it is.

A pointer to something of meaning.

A pointer of something that you can learn from.

A pointer to something that wants to be heard.

A pointer to something that will provide you with knowledge.

Step into.

Step into that new self and you'll find you can do it.

You are going to do it.

Great.

You can see your emotions.

You can feel your emotions.

You can learn from your emotions.

You can transform them if it's necessary.

By being grateful.

By being grateful for your existence.

And by taking the next step.

Ask yourself what is the next best step.

Where do I want to go?

For an answer from your body.

Take a moment here.

Waiting for an answer from your body.

Inhale again for 5 seconds.

And exhale for 6.

And inhale again for 5 seconds.

Exhale for 6.

Inhale for 5 last time.

And take a moment and feel into your heart.

Feel gratitude.

And feel love.

Feel self-love.

Then slowly send it out to somebody.

Send it out into the world.

You're hereby invited to leave a message for me.

Because what you send out will come back to you.

And slowly start to move your fingers.

Start to move your toes.

Start to move your wrists.

Start to move your ankles.

Your elbows,

Your knees,

Your hips.

Your entire body.

In any kind of way you like to move your body.

Coming back.

Make sure to drink something more than you usually do.

As this practice is deep and takes a lot of resources.

So be kind to yourself.

I am bowing down in front of you for your discipline.

May there be peace of all beings.

One in love and blessings.

Peace.