6 Gentle Movements to Help With Grief

Shoulder Release

1. From a comfortable seated position, on an inhale, bring both hands to your heart in tight fists and lift both shoulders to your ears.
2. As you exhale, allow your hands to relax and come back down to your thighs as you lower your shoulders. Be aware of any tension that remains and soften it with each repetition.
3. Continue the shoulder release three more times, then come back to your natural breath.

Sufi Grind

1. From a comfortable seated position, place your hands on your knees.
2. Moving from your waist, circle your torso in one direction, shifting forward, to the side, backward, to the other side, and so on.
3. Continue making large circles as you observe your breath. Connect to your core for support as you gently open and move your spine.
4. After one to two minutes, reverse directions, repeating the same large circles with your torso, at your own pace, for the same amount of time.

Cannon Breath

1. From a comfortable seated position, bring your fists to your belly.
2. Observe your natural breath.
3. Inhale three quick breaths through your nose and fill your diaphragm with air.
4. Next, in a powerful release, exhale strongly through your mouth, voicing a loud “Ha!” as if releasing a cannonball. Push your palms in toward your navel as you vocalize to clear out any stale oxygen as you open your throat.
5. Continue for one minute, repeating this sequence at your own pace.

Breaking the Chains

1. From a comfortable seated position, hold your arms in front of your chest, bent at the elbows, with one forearm on top of the other.
2. Make tight fists with your hands. Imagine and connect to where you’re feeling stuck.
3. Inhale deeply. As you exhale, push both elbows back with a powerful “Ha!”
4. Continue for one to three minutes, repeating the sequence at your own pace.

Love Taps

1. From a comfortable seated position, bring your hands to your heart.
2. Take a deep inhale, and take a deep exhale.
3. Lightly begin to tap your chest and heart with your fingertips. State aloud how you are feeling: “I am . . . .” Don’t assign any judgment to what you feel; say it honestly and be a witness to it.
4. Continue to tap and speak for one to two minutes.

Forward Fold

1. Sit on your chair with your feet parallel and hip width apart. Move your feet a little forward to support you. Plant both feet firmly to the floor.
2. Fold forward over your thighs, softening your body and allowing gravity to pull you down. Release your hands to the floor or onto your feet. Gently bounce or shake your head, if you’d like. Run your fingers through your hair, if it feels good.
3. Breathe deeply into your lower back.
4. Observe sensations that arise. All you have to do is be. Stay here as long as feels right.
5. When you’re ready, slowly roll up one vertebra at a time.
6. Breathe deeply.