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 holidays Key moments • The breaking point Adrianne 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 day Hair 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 point Finding 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 teacher Starting 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 today Not 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 out Meditation • Visualize light snow falling • Imagine watching it as a child • Notice the softness, the stillness, the quiet Mindful movement • Gentle neck rotations • Shoulder rolls • Slow head tilts with steady breath Gratitude • Name one small thing you appreciate • If nothing comes, set the intention to notice gratitude today Rest • Take five minutes if that’s all you can find • Let your breath settle • Let your body soften Holiday 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 yourself Resources mentioned Veterans 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.org Closing message Grief 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 Up ⁠⁠⁠Free 3-Day Course⁠⁠⁠ ⁠⁠⁠10-Day Course⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab