Mindfulnes Practice for Holiday Grievers

What this episode explores• A raw, personal story of stress, grief, and the moment everything changed• How grief after losing both parents affected Adrianne’s physical health• The blood pressure readings that became a wake-up call• How yoga and mindfulness became her lifeline• The role Veterans Yoga Project played in her healing• A mini Mindful Resilience class you can follow along with• Support for anyone grieving during the holidaysKey moments• The breaking pointAdrianne shares blood pressure readings from the months after her father passed in 2021. Numbers in the red zone. A doctor who wouldn’t let her leave until they stabilized. The shock of realizing stress and grief were affecting her body more than she knew.• What grief looked like day to dayHair loss. Weight changes. Sleeplessness. A rash across her arm. Crying every day and trying to function while falling apart inside and missing her parents deeply, especially around holiday seasons.• The turning pointFinding Veterans Yoga Project — free, trauma-informed classes for the military community, caregivers, and first responders. Logging in with the camera off. Crying through classes. Returning anyway. Learning breath work, meditation, mindful movement, gratitude, and rest.• Becoming a teacherStarting yoga teacher training with no plans to teach — just a need to heal. Earning a 200-hour certificate, then trauma-informed training, then Veterans Yoga Project certification. VYP offering her first teaching role in 2023.• Why she teaches todayNot to perform yoga. Not to be “perfect.” But to offer community, support, and tools for navigating grief, stress, and uncertainty — the same tools that helped save her life.Mini Mindful Resilience Class (follow along)Breath work• Inhale through the nose• Exhale through the mouth• Or breathe through parted lips if congested• Notice coolness in, warmth outMeditation• Visualize light snow falling• Imagine watching it as a child• Notice the softness, the stillness, the quietMindful movement• Gentle neck rotations• Shoulder rolls• Slow head tilts with steady breathGratitude• Name one small thing you appreciate• If nothing comes, set the intention to notice gratitude todayRest• Take five minutes if that’s all you can find• Let your breath settle• Let your body softenHoliday Grief Reflection• Grief can hit harder during the holidays• Empty chairs and missed traditions stir deep emotions• It’s okay to cry — tears reflect love, not weakness• You can show up for others only when you first show up for yourselfResources mentionedVeterans Yoga Project• Free daily online classes• Yoga, meditation, breath work, and Yoga Nidra• For veterans, active duty, reservists, first responders, caregivers, and their families• veteransyogaproject.orgClosing messageGrief changes you. Mindfulness and movement help you keep going.If this season feels heavy, you’re not alone.Take a breath.Take your time.Take what you need from this practice.Release Tension When Stress Builds Up⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab