The holidays can be a time of warmth, joy, and connection—but when you’re grieving, they can feel like a harsh spotlight on what’s missing. For those who have lost someone, the twinkling lights and cheerful music can amplify the ache, leaving us feeling more isolated than ever. I’ve been there. And I want you to know you’re not alone.

When I lost my father, the grief felt like it would swallow me whole. I remember walking into holiday gatherings and feeling a mix of numbness and despair. Nothing felt the same because it wasn't the same. My heart was heavy, and my body carried the weight of the loss.

But amidst that pain, yoga became a lifeline. It didn’t take away the grief, but it gave me the tools to navigate it. It taught me how to sit with my emotions, breathe through the pain, and find moments of peace—even in the chaos of the holidays. Most importantly, it reminded me that healing doesn’t mean forgetting; it means learning how to live alongside your loss with grace and compassion.

Navigating Grief During the Holidays

Here are some tools that yoga—and my personal journey—taught me about handling grief during the holiday season. These are practices you can lean into when the weight feels too heavy:

1. Give Yourself Permission to Feel:
• Let go of any pressure to "be okay" or "stay strong." Grief is messy and unpredictable. Allow yourself to feel everything—sadness, anger, joy, nostalgia—without judgment.
2. Create Space for Breathwork (Pranayama):
• Try Nadi Shodhana (Alternate Nostril Breathing) when your emotions feel overwhelming. This practice helps calm your nervous system and balance your mind.
• Practice Deep Belly Breathing by inhaling deeply through your nose, letting your belly expand, and exhaling slowly. This grounds you when you feel untethered.
3. Find Comfort in Grounding Postures:
• Child’s Pose (Balasana): A safe, comforting posture to surrender and release grief into the earth.
• Legs-Up-The-Wall (Viparita Karani): Helps ease anxiety and invites a sense of surrender and calm.
• Supine Butterfly (Supta Baddha Konasana): A gentle heart-opener that allows emotions to flow through you.
4. Lean Into Restorative Yoga:
• Gentle, supported postures help you release tension, offering a space to rest deeply and feel held. Use blankets, bolsters, or cushions to support your body fully.
5. Meditate on Loving-Kindness (Metta):
• Repeat to yourself: “May I be gentle with myself. May I find peace. May I heal.” Sending yourself compassion helps soften the edges of grief.
6. Write and Reflect:
• After your yoga practice, take 5 minutes to journal. Let your feelings spill onto the page. Sometimes, grief needs a voice.
7. Set Boundaries:
• It’s okay to say no to traditions or events that feel too overwhelming. Protect your energy and honor what you need.

How to Support Someone Who’s Grieving

If you know someone who is navigating loss this season, your support can make a world of difference. Here are ways to show up with love and compassion:

1. Reach Out:
• A simple “I’m thinking of you” can mean everything. Grief can feel isolating, and knowing someone remembers can be incredibly comforting.
2. Offer Specific Help:
• Instead of asking, “Let me know if you need anything,” offer concrete actions: “Can I bring you dinner this week?” or “Do you want to go for a walk?”
3. Hold Space:
• Listen without trying to “fix” or minimize their pain. Phrases like “I’m here for you” and “It’s okay to feel this way” show your support.
4. Acknowledge Their Loss:
• Mention the person who has passed. Share memories or say their name. Avoiding the topic doesn’t make it less real; acknowledging it shows you care.
5. Understand Their Needs Might Change:
• Grief is unpredictable. One day, it might want company, and another, it may need space. Be patient and flexible.
6. Invite, But Don’t Pressure:
• Extend invitations to gatherings, but let them know it’s perfectly okay to decline. Let them know they are welcome, with no expectations.

A Personal Note

Yoga taught me that grief is not a straight path. Some days, it feels like you’re moving forward. On other days, it feels like you’re back at the beginning. And that’s okay. Healing isn’t about rushing or forcing; it’s about being present with whatever arises.

This holiday season, whether you’re grieving or supporting someone who is, remember that there’s no “right” way to do this. Be kind. Be patient. And when in doubt, return to your breath.

Grief may never fully go away, but in time, it can soften. It can make space for joy to return—slowly, piece by piece.

I’m holding space for you today and always. 💗

Feel free to share this blog with anyone who might need it this holiday season.

With love,
Megan
The Embodied Warrior