Experiencing loss is a universal aspect of human life, particularly as individuals advance into their 60s and beyond. Throughout life, people endure various forms of loss, including the passing of loved ones, the end of relationships, and changes to health and identity. Each of these events can have a profound impact on emotional well-being. While aging can bestow wisdom, it does not necessarily ease the pain of grief. However, it can enhance the ability to confront these feelings with kindness and awareness.
The role of yoga in processing grief
Gentle forms of yoga can serve as a valuable companion during periods of mourning. Rather than acting as a cure or a means to simply ‘move on,’ yoga provides a way to coexist with grief. Through gentle movements and mindful practices, individuals can foster a connection with themselves, even when emotions feel overwhelming. This practice can create a sense of stability when everything else seems to be in flux.
Yoga for living with loss
For nearly a decade, a program titled Yoga for Living with Loss has been facilitated to assist individuals in navigating their grief. This compassionate approach integrates elements such as breathwork, mindful movement, meditation, and personal reflection. One crucial insight gained is that grief manifests not just in thoughts but also in the body. For instance, individuals may notice their shoulders tense, breaths become shallow, or sleep patterns disrupt as they grapple with sorrow.
Connecting breath and body
The physical body often bears the weight of what the heart struggles to articulate. Yoga presents an opportunity to gently address the physical, emotional, and spiritual aspects of loss. A willingness to meet oneself where one is, rather than needing to be flexible or experienced, is essential. Approaching feelings with curiosity, bravery, and self-kindness is vital.
Breath as a gateway to healing
Grief often first reveals itself through breath, which can become tight or uneven. Simple breathing exercises can send signals of safety to the nervous system, allowing individuals to feel more grounded in the present moment. One effective technique is the Three-Part Breath. Begin by finding a comfortable seated position or lying down with feet flat and back supported. Engaging in a few cycles of this breath can alleviate tension and create a sense of space around emotional weight.
Focusing on breath can redirect the mind, momentarily relieving it from the heaviness of grief. Gentle yoga poses can help release areas where grief often settles, such as the jaw, shoulders, and chest. The intention is not to achieve deep stretches but rather to move with profound kindness. Simple exercises include:
- Shrugging your shoulders:Gently lift your shoulders towards your ears, roll them back, and then let them drop down. This circular movement can help relieve the tightness that grief creates.
- Forward fold:While seated in a chair with feet on the ground, hinge forward gently, allowing arms to drape over legs. This position encourages the body to release stress and offers a sense of comfort.
When resting hands on thighs or lap, turning palms down can invoke calmness. Once a sense of peace is achieved, flipping palms up can invite positivity and tranquility, if only for a few moments.
Creating a nurturing environment
Stillness may seem daunting while grieving, but short, guided moments of presence can provide a safe space for emotions to surface. Dedicating even one minute to simply sit, breathe, and acknowledge current experiences can help shift the nervous system towards a state of calmness.
A simple mantra often introduced during sessions is: “Inhale: I soften. I breathe in what I need. Exhale: I release. I let go of what I don’t want to hold.” This practice does not erase grief but instead cultivates space for compassion and breath.
Another essential element of the Yoga for Living with Loss program is journaling. Writing freely without expectations or judgment allows individuals to express emotions without needing to fix or analyze them. Reflective prompts can guide this process, helping participants walk alongside their grief rather than being overtaken by it.
Embracing the journey
Gentle forms of yoga can serve as a valuable companion during periods of mourning. Rather than acting as a cure or a means to simply ‘move on,’ yoga provides a way to coexist with grief. Through gentle movements and mindful practices, individuals can foster a connection with themselves, even when emotions feel overwhelming. This practice can create a sense of stability when everything else seems to be in flux.0
Gentle forms of yoga can serve as a valuable companion during periods of mourning. Rather than acting as a cure or a means to simply ‘move on,’ yoga provides a way to coexist with grief. Through gentle movements and mindful practices, individuals can foster a connection with themselves, even when emotions feel overwhelming. This practice can create a sense of stability when everything else seems to be in flux.1
