Anticipatory grief is a tender and deeply human experience that arises when we sense or know that a loss is coming—whether it’s the impending farewell of a loved one, the decline of a beloved pet, or the transition from one life chapter to the next.

In this heartfelt episode I open up about my personal journey of preparing to say goodbye to our sweet Bailey dog and explore the emotional, physical, and mental layers of grief before loss.

We’ll unpack what anticipatory grief really means, how it differs from traditional grief, and the complex emotions that come with it—like sadness, anxiety, guilt, and even moments of gratitude.

You’ll also discover practical tools to navigate this delicate space with love and intention:

This episode isn’t just about grief—it’s about embracing the fragile beauty of life and love, cherishing the time we have, and holding space for all the feelings that come with deep connection.

Whether you’re experiencing anticipatory grief or supporting someone who is, this conversation will leave you feeling seen, supported, and empowered to move through this tender time with compassion for yourself.

Want to watch the Gentle Movement Practice to help you find calm in the grief you can here: https://youtu.be/8s0KK0h6TzA

Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!

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Hello and welcome to a movement of people

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who care so much about how they feel that

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they make time for themselves and their

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health every day. I'm a leader of this

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movement and the host of this podcast,

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and my name is Megan Nolan. I am a

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personal trainer, a yoga instructor, a

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mental fitness coach, a best-selling

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author, an award-winning speaker, and I'm

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neurodivergent. So yeah, I got lots going

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on too. But I'm on a mission to help

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you make sure that not only you get to do

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all the big, incredible things that are

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on your heart to do in the world, but you

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also get to actually enjoy your

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life and everything that you've created

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too. And that's what this podcast is all

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about, helping you to do just that. So

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let's jump in to today's episode.

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Hello, and welcome back to

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another episode of the Movement, Mind and

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Meaning podcast. Today

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is one that is

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really alive for me

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right now, um as they

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all are for sure. But this one

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is even more so

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deeply. So

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I'm in a pretty tender place right now

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as our 16-year-old doggy at

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this moment in time is

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preparing to head over the Rainbow

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Bridge. And

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likely when you listen to this, at

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least depending on timing,

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yeah, when you listen to this, he will

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have already transitioned. He has

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congestive heart disease and it has

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progressed over the last few years

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and it's time and it's a really difficult

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place to be in. And as a caregiver,

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that's our ultimate responsibility is to

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care for him and unfortunately.

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As his body is fading and his trachea has

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partially collapsed,

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it's time because we want this to be

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graceful, as graceful as this can be

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and as easeful as this can be for

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everyone. So right now

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I have learned I am sitting in

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what is called. I didn't know this was a

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thing until recently. Anticipatory grief,

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meaning the. Mental,

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emotional, physical response to

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this very real event, this

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stressor. And

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since this show is about mind and body

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tools to navigate beyond

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and through anxiety and depression,

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this is a very real thing. This loss,

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this loss when it happens in the

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moment, this loss in this

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future moment is which is what I'm

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experiencing. And so I didn't even know

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that this was a thing until, you know,

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just a couple of days ago when I started

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to look into this. And so, you know,

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as it is very similar to grief,

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but grief usually happens once an event

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occurs, right?So this

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anticipatory sort of

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limbo, if you will, once

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you get the news about something and the

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feelings that you start to experience

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right away. And it's, I got to tell you,

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is really confusing and very conflicting.

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And so, you know, this can be

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at the loss, the the pending

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loss of a pet or a loved one.

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It occurs a lot in a diagnosis,

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which makes sense because someone might

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be grieving the loss of their vitality

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and their health, you know,

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maybe. Knowing that there's

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financial changes at a workplace and and

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the pending announcements of

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like losing a job or you know a

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relationship or something like that or or

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recently and I mean it's probably longer

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than recently. But another thing is

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is climate grief, you know, because

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there's this these very real changes that

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are happening. And so anticipatory grief

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can happen at these broader existential

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levels as well and so.

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It's a really natural process, but it's

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it's complicated and it's it's heavy. And

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so I'm speaking to this

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because, you know, one of my core values

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is integrity and authenticity and

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this is very alive and very real for me

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right now. And

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grief is something that we all go

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through. We all experience grief

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and it's.

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It's part of our our range of emotion

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and

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it's an expression and a reflection of

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the love and

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appreciation that you had

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for whatever it is that you are

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grieving and

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it's. Mentally and physically and

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emotionally, very similar to other

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experiences of grief that I've had in the

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sense of like the the sadness and the

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heartache and the the

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numbness. But it's

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so unique because

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he's still here, at least in this moment.

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And and you know,

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that's so strange because there's this

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conflicting like. Knowing of what's

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coming in the void because I've lost a

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pet before, I've lost loved ones and you

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know I've talked in other episodes about

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losing my father rather abruptly and

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but there it's it's that knowing that

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anticipatory like

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knowing you know or at least conceptually

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we think we know cause we've experienced

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something similar and like it's it's

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confusing and it's overwhelming because

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it's you know. How will things be

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different?How will I cope with this?Oh my

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God, is this going to be brutal?Is this

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going to like rip a massive crap

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hole in my heart?Because that's what

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happened with Nala. And you know, and

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like it's that causes a lot of

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anxiety and uncertainty. And of course,

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you know, the grief, the sadness is real.

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And then it's so challenging because

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he's here still and and you know.

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Feeling this sadness around him and I

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don't want him to feel that energy and

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you know, and so it's just this really

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interesting

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sort of duality of this deep sadness

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and this desire to be present and

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be joyful and be with him and

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create these lasting moments together

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because that's how I want to remember him

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and that's how I will remember him. And

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so you know, it's really important that

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we in this community, our work and and

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one of our. Our tenants is that all of

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you is welcome here, all of these

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feelings, all of these parts of you.

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And sometimes,

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especially like me, if you've experienced

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really heavy and hard seasons of sadness,

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there's a fear around

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that taking hold again

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because we know it's that sadness is with

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grief is very real and.

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It's so

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important to have these tools and to have

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this conversation because, you know, we

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can't be high vibe all the time and and

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nor should you be. That's not real.

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It's not real. It's not. And it's

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dismissive and it's toxic and it's

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bypassing. And when we

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experience deep emotions like this,

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there is a tenderness that comes and

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this. Deep connection to self

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that comes and there's

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and there's so many different

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perspectives on grief in that because it

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takes us to this tender place in the

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heart, it gives so much

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perspective. And

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what I've been sitting into now is, you

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know, and I know he's he's a dog, so it's

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kind of different, but it's not. It's

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like. How fully can you live each life?

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And that's the thing is like he he's dog

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and so he was just fully vibrant like his

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life was just joy. It was, you know, tail

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wagging and stick jumping and like eating

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a lot of eating. But he was so fully

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present in each moment and that's the

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reminder, you know, it's like this the

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just the go for it and this willingness

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to to live life fully and don't hold back

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and like it's there's never going to be a

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better time. There's only this moment now

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and so this recognition of. Although, you

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know, it can feel like this

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spiral and this vacillation, oscillation

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between this numbness and this

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heaviness and and the sadness

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and this desire to love and appreciate

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him while I still can and while we still

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can. And of course we always will, but I

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mean in the physical 3D sense,

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you know, and whatever that is like.

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It's really important for us to have

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these tools because this

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anticipatory grief differs in the sense

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of of it's ongoing, right?Like we haven't

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even got to that tough moment yet. And so

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now it's already very real for

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me. And so it's

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giving me in a sense, giving us time to

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prepare and and I'm

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wondering, I'm hoping that if you know

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this sort of walking through it

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now. I don't know how it'll shifted

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on the other side of things, but what I'm

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recognizing is these these

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tools of

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noticing when I'm in the

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deep emotional, physical, mental,

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emotional experience of it.

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And maybe that's where I'm preparing

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myself even more. And maybe this is where

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you can, you know, play with this if God

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forbid heaven, goddess, universe,

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whatever. Forbid that you too experience

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this at one point, or maybe you found

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this because you are. And so

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really recognizing those those

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cues, those signals from your body,

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from your mind as well. And so

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dropping into the experience of it

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because I've noticed that I'm.

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When I'm really in the

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the anxiousness and the sadness and the

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spiral of of the the deep,

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deep

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tension and and pain of it,

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that when I bring it

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and I drop into my body and I have placed

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my hands on my body and I breathe and I

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feel into where it is, which you know,

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admittedly. In the past I've been so

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reluctant to feel it because it I thought

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it would make it worse. But when we're

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very in our mind, there's so much more

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contributing to that experience. And in

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our body there's this I

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experience it. I should say I'm only

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speaking from personal experience

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that when I bring it into my body and I

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feel it into my body and I approach it

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with this sense of a deep holding

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and love and I imagine that I am,

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I'm. Enveloped and surrounded by

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this deep, unending

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wave and presence of deep,

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00:11:37,689 --> 00:11:40,569
deep, deep, pure love. I I hold

264
00:11:40,569 --> 00:11:42,769
myself in that first and then I go into

265
00:11:42,769 --> 00:11:44,729
it. So that's bringing an extra layer of

266
00:11:44,729 --> 00:11:47,529
protection and tools. And then I I hold

267
00:11:47,529 --> 00:11:49,609
the space for that and it feels like

268
00:11:51,289 --> 00:11:53,609
I can go in there and I allow the feeling

269
00:11:53,609 --> 00:11:55,489
to be safe and to be held because that

270
00:11:55,489 --> 00:11:58,009
part of me that's really sad or that is

271
00:11:58,009 --> 00:12:00,170
experiencing the grief. Wants to be

272
00:12:00,170 --> 00:12:01,890
witnessed, wants to be held, wants to be

273
00:12:01,890 --> 00:12:04,010
seen and loved and support at times,

274
00:12:04,010 --> 00:12:05,770
right?At times. Sometimes we pull away.

275
00:12:06,490 --> 00:12:09,210
And so when we can bring ourself into the

276
00:12:09,210 --> 00:12:11,770
felt sense experiencing of it and really

277
00:12:11,770 --> 00:12:14,730
name it and honor it, rather than

278
00:12:14,810 --> 00:12:17,050
attempting to bypass it or push it away

279
00:12:17,050 --> 00:12:19,210
or just

280
00:12:22,250 --> 00:12:24,490
avoid it because it's brutal,

281
00:12:26,090 --> 00:12:27,810
it really gives us the space to feel it

282
00:12:27,810 --> 00:12:30,570
fully. And that seems strange,

283
00:12:30,570 --> 00:12:32,090
right?Cause like, why would I want to go

284
00:12:32,090 --> 00:12:33,450
and do that?Why would I, why would I

285
00:12:33,450 --> 00:12:35,130
subject myself to that?But I'm telling

286
00:12:35,130 --> 00:12:36,930
you, it's such an incredible difference.

287
00:12:36,930 --> 00:12:39,450
Like the how I can explain it is that if

288
00:12:39,450 --> 00:12:41,850
I'm in it in my mind, it feels like, you

289
00:12:41,850 --> 00:12:43,490
know, when there's a crazy stormy day out

290
00:12:43,490 --> 00:12:45,530
on the ocean and the waves are choppy and

291
00:12:45,530 --> 00:12:47,530
big and the sky is Gray and the water is

292
00:12:47,530 --> 00:12:49,930
Gray and it just looks like, whoa, it you

293
00:12:49,930 --> 00:12:52,130
can tell it's a stormy day. That's what

294
00:12:52,130 --> 00:12:53,450
it feels like when I'm in my mind and

295
00:12:53,450 --> 00:12:55,850
when I go into my body to feel it,

296
00:12:57,890 --> 00:13:00,730
it feels like. Being in a peaceful

297
00:13:00,730 --> 00:13:03,610
Bay and it's just just floating

298
00:13:04,890 --> 00:13:07,770
and that's right now.

299
00:13:08,410 --> 00:13:10,210
I know that that can change, but it just

300
00:13:10,210 --> 00:13:12,810
gives me an opportunity to be present and

301
00:13:12,810 --> 00:13:14,730
to to love and support yourself. So I'm

302
00:13:14,730 --> 00:13:16,091
just putting that out there as an

303
00:13:16,091 --> 00:13:18,291
opportunity and as an option and and

304
00:13:18,291 --> 00:13:20,491
holding it. And of course, you know,

305
00:13:20,491 --> 00:13:22,571
these are tools and movement is such a

306
00:13:22,571 --> 00:13:25,131
big tool and getting support

307
00:13:25,131 --> 00:13:26,971
surrounding yourself in community, you

308
00:13:26,971 --> 00:13:29,411
know, if you found this. If you're not a

309
00:13:29,411 --> 00:13:31,291
listener to the weekly podcast and you

310
00:13:31,291 --> 00:13:33,691
found this by some magic of the algorithm

311
00:13:34,011 --> 00:13:36,691
gods, you know, really giving

312
00:13:36,691 --> 00:13:38,331
yourself the support that you need and

313
00:13:38,331 --> 00:13:39,531
hoefully you're finding that this is

314
00:13:39,531 --> 00:13:42,011
helpful, but reaching out to people. Like

315
00:13:42,011 --> 00:13:43,731
reaching out to people that love you and

316
00:13:43,731 --> 00:13:45,211
and you know, and I've got to give myself

317
00:13:45,211 --> 00:13:48,091
some gold stars, giving myself some gold

318
00:13:48,091 --> 00:13:50,011
stars right now. Because, you know, I've

319
00:13:50,011 --> 00:13:51,651
told my loved ones, I've told my friends

320
00:13:51,651 --> 00:13:53,451
that, you know, he's, he's going over the

321
00:13:53,451 --> 00:13:54,731
bridge on Saturday and

322
00:13:58,331 --> 00:14:00,971
it's, yeah, it just feels

323
00:14:00,971 --> 00:14:03,851
so surreal. But I've asked them to

324
00:14:03,851 --> 00:14:06,731
check in on me and that to me

325
00:14:06,731 --> 00:14:08,651
feels like a big win because, you know,

326
00:14:08,651 --> 00:14:10,331
before in my sadness I would just.

327
00:14:10,971 --> 00:14:13,531
Isolate and recluse. I don't know if

328
00:14:13,531 --> 00:14:14,971
that's the right word, but I would pull

329
00:14:14,971 --> 00:14:17,291
away and I know that I will need to do

330
00:14:17,291 --> 00:14:18,731
that, right. And there's there's some

331
00:14:18,731 --> 00:14:20,851
internalization that that happens with

332
00:14:20,851 --> 00:14:23,171
all of this. But I'm protecting myself

333
00:14:23,171 --> 00:14:25,371
from sliding down that slippery slope

334
00:14:25,371 --> 00:14:27,531
into deep sadness and depression by

335
00:14:27,531 --> 00:14:29,371
having people check in on me and feeling

336
00:14:29,371 --> 00:14:32,092
that love and using the tools and and so

337
00:14:33,372 --> 00:14:35,452
yeah, I just really hope that.

338
00:14:36,572 --> 00:14:38,492
Again, the intention for this whole show

339
00:14:38,492 --> 00:14:40,412
is to normalize these challenges as a

340
00:14:40,412 --> 00:14:42,172
part of the full spectrum of the human

341
00:14:42,172 --> 00:14:45,132
experience. And when we love, the natural

342
00:14:45,212 --> 00:14:48,052
opposite of that is can be lost, right?

343
00:14:48,052 --> 00:14:50,012
And and it's it's a really

344
00:14:50,652 --> 00:14:53,572
strange and painful part

345
00:14:53,572 --> 00:14:56,092
of the human experience is to to love

346
00:14:56,092 --> 00:14:58,332
some point, someone or so much something

347
00:14:58,332 --> 00:15:01,132
so much that when they leave

348
00:15:01,132 --> 00:15:03,692
this physical form that it it

349
00:15:03,692 --> 00:15:05,772
changes everything for us.

350
00:15:06,492 --> 00:15:09,372
And that

351
00:15:09,372 --> 00:15:11,932
external stressor becomes an internal

352
00:15:11,932 --> 00:15:14,572
challenge. And when our

353
00:15:14,572 --> 00:15:16,812
patterns, our protective patterns of

354
00:15:16,812 --> 00:15:19,652
handling stress tend towards the, you

355
00:15:19,652 --> 00:15:21,972
know, this sort of hypervigilant anxiety

356
00:15:21,972 --> 00:15:23,692
and worry and what can I do to make this

357
00:15:23,692 --> 00:15:25,692
easy, you know, and that that spiral or

358
00:15:26,172 --> 00:15:29,092
if it's the opposite and you tend to kind

359
00:15:29,092 --> 00:15:31,212
of move into that heaviness of sadness,

360
00:15:31,212 --> 00:15:33,732
it's. It's really important, especially

361
00:15:33,732 --> 00:15:35,292
when there is something that it is so

362
00:15:35,292 --> 00:15:38,132
painfully sad to lose a loved

363
00:15:38,132 --> 00:15:40,932
one or opportunity or life or

364
00:15:40,932 --> 00:15:43,612
whatever it is, you know, that has placed

365
00:15:43,612 --> 00:15:46,172
you in this situation.

366
00:15:46,492 --> 00:15:48,573
And and so, you know, it's

367
00:15:50,853 --> 00:15:53,533
at least when it comes to the case

368
00:15:53,573 --> 00:15:56,333
of, you know, being in this sort of limbo

369
00:15:56,333 --> 00:15:58,813
period before losing someone, it's

370
00:15:59,053 --> 00:16:00,973
it's really giving us that perspective

371
00:16:01,013 --> 00:16:03,453
of. I want to really cherish and enjoy

372
00:16:03,533 --> 00:16:05,693
every moment, right?And as hard as that

373
00:16:05,693 --> 00:16:08,413
is and and giving clarity around what

374
00:16:08,493 --> 00:16:11,413
really, really matters. And that is to

375
00:16:11,933 --> 00:16:13,693
be fully present, to be expressed in your

376
00:16:13,693 --> 00:16:15,893
love, to honor yourself, to to recognize

377
00:16:15,893 --> 00:16:18,653
that all of you is welcome here and to

378
00:16:19,693 --> 00:16:21,853
really see this as an

379
00:16:21,853 --> 00:16:23,933
opportunity to

380
00:16:26,013 --> 00:16:28,733
express your love when you still have the

381
00:16:28,733 --> 00:16:31,373
time and space to and. The

382
00:16:31,373 --> 00:16:33,533
beautiful thing is, you know, energy is

383
00:16:33,533 --> 00:16:35,213
neither created nor destroyed. And you

384
00:16:35,213 --> 00:16:37,053
know, it's it's always sort of this

385
00:16:37,053 --> 00:16:39,373
bittersweet thing of, you know, when

386
00:16:39,373 --> 00:16:41,413
someone passes on people say, oh, they're

387
00:16:41,413 --> 00:16:44,253
always with you and and it's it

388
00:16:44,253 --> 00:16:45,853
brings some peace. I feel like for me

389
00:16:45,853 --> 00:16:48,253
that usually comes later like that, you

390
00:16:48,253 --> 00:16:50,053
know, the initial grieving period is so

391
00:16:50,053 --> 00:16:52,613
intense that that it

392
00:16:52,613 --> 00:16:55,453
doesn't necessarily fill the gap

393
00:16:55,613 --> 00:16:58,013
right away. You know what I mean?And so

394
00:16:59,133 --> 00:17:01,853
yeah, I just, I wanted to. Just be real

395
00:17:01,853 --> 00:17:04,094
with you and and let you know that

396
00:17:04,734 --> 00:17:07,054
this is where I'm at and and

397
00:17:08,334 --> 00:17:10,734
and honor you as well. Because the

398
00:17:10,734 --> 00:17:13,374
reality is, is that life presents

399
00:17:13,374 --> 00:17:16,014
us with these challenges and

400
00:17:16,614 --> 00:17:18,974
when we are willing to

401
00:17:20,494 --> 00:17:22,294
and with something like this, with a

402
00:17:22,294 --> 00:17:25,134
loss, seeing it

403
00:17:25,134 --> 00:17:28,094
as an opportunity or a gift.

404
00:17:28,654 --> 00:17:31,214
Can feel a little bit more

405
00:17:31,214 --> 00:17:33,774
challenging and a little bit further

406
00:17:33,934 --> 00:17:36,814
away from, yeah, OK, I can see that here.

407
00:17:37,774 --> 00:17:39,294
But The thing is, is that

408
00:17:40,974 --> 00:17:42,814
their presence is a gift in your life

409
00:17:43,134 --> 00:17:45,294
that whatever it is, whether it's a thing

410
00:17:45,294 --> 00:17:47,934
or a person or or reality

411
00:17:47,934 --> 00:17:50,854
shift and there's so much to

412
00:17:50,854 --> 00:17:52,894
love and so much to appreciate and that's

413
00:17:52,894 --> 00:17:55,054
a gift, right?And so we want to really

414
00:17:55,054 --> 00:17:57,254
honor that. And what you're feeling is a

415
00:17:57,254 --> 00:17:58,974
reflection of the love that you had for

416
00:17:58,974 --> 00:18:01,374
them. And so then, you know, what is the

417
00:18:01,374 --> 00:18:04,054
opportunity here?The

418
00:18:04,094 --> 00:18:05,494
opportunity is to

419
00:18:07,054 --> 00:18:09,694
really set ourselves up

420
00:18:09,854 --> 00:18:12,014
and be as tender as possible in the

421
00:18:12,014 --> 00:18:14,774
process and to use

422
00:18:14,814 --> 00:18:17,134
these tools, right?One of which

423
00:18:17,214 --> 00:18:19,615
is power causes.

424
00:18:20,095 --> 00:18:22,895
So what I want to share with you now.

425
00:18:23,615 --> 00:18:26,175
Is a practice that will help you

426
00:18:26,175 --> 00:18:28,695
to give space to yourself if you are

427
00:18:28,695 --> 00:18:31,495
experiencing anticipatory grief and to

428
00:18:31,495 --> 00:18:34,335
hold yourself in the moment so

429
00:18:34,335 --> 00:18:37,055
that you can receive some love.

430
00:18:37,055 --> 00:18:39,455
Because I know in the tenderness of your

431
00:18:39,455 --> 00:18:42,095
heart and in this moment, that's what we

432
00:18:42,095 --> 00:18:44,495
need. We we really need to be

433
00:18:44,575 --> 00:18:46,575
witnessed and seen and that's what this

434
00:18:46,575 --> 00:18:48,895
is going to do. And it's so simple

435
00:18:50,335 --> 00:18:53,215
and so if you're. Watching this

436
00:18:53,215 --> 00:18:55,815
video on YouTube, you can watch. Keep

437
00:18:55,815 --> 00:18:57,655
your eyes open. If you're listening to

438
00:18:57,655 --> 00:19:00,495
the audio of this podcast, then you

439
00:19:00,495 --> 00:19:02,175
know, as long as it's safe, you're going

440
00:19:02,175 --> 00:19:04,975
to close your eyes. But

441
00:19:05,695 --> 00:19:07,215
you know, if you're driving, just listen

442
00:19:07,215 --> 00:19:08,735
and store this away for later. Just use

443
00:19:08,735 --> 00:19:11,535
one hand. So what I want you to do is

444
00:19:12,175 --> 00:19:15,095
I want you to close your eyes for a

445
00:19:15,095 --> 00:19:17,295
moment and take a big deep breath.

446
00:19:19,495 --> 00:19:20,695
Breathe it out through your mouth with a

447
00:19:20,695 --> 00:19:21,615
little bit of sound.

448
00:19:26,255 --> 00:19:28,095
So as we breathe in through our nose,

449
00:19:28,095 --> 00:19:30,335
we're going to mentally say the word soft

450
00:19:31,055 --> 00:19:33,215
and we breathe out. Mentally say the word

451
00:19:33,215 --> 00:19:35,776
belly. Ready. Try inhale

452
00:19:35,776 --> 00:19:38,576
soft. Exhale

453
00:19:38,576 --> 00:19:41,136
belly. And what are you going to do when

454
00:19:41,136 --> 00:19:43,896
you do that?You're so smart. Soften the

455
00:19:43,896 --> 00:19:45,776
belly and breathe into it. Ready. Inhale

456
00:19:45,776 --> 00:19:48,696
soft. Exhale,

457
00:19:48,696 --> 00:19:49,136
belly.

458
00:19:56,596 --> 00:19:58,716
And I want you to really move into this

459
00:19:58,716 --> 00:20:01,436
power pause, knowing that you can leave

460
00:20:01,436 --> 00:20:03,356
at any time. And of course, seek the

461
00:20:03,356 --> 00:20:05,036
support if you feel like you need more

462
00:20:05,036 --> 00:20:06,436
support, speaking with a counselor,

463
00:20:06,436 --> 00:20:07,756
professionally trained professional

464
00:20:08,956 --> 00:20:10,876
therapist, et cetera, et cetera. Know

465
00:20:10,876 --> 00:20:13,036
that they are available for you too. So

466
00:20:13,036 --> 00:20:15,596
let's take an inhale, and I want you to

467
00:20:15,596 --> 00:20:18,236
just bring your attention to your body

468
00:20:18,556 --> 00:20:20,036
and place your hands on your heart.

469
00:20:20,816 --> 00:20:22,776
Classically, where we tend to experience

470
00:20:22,776 --> 00:20:25,056
emotions, whether they are uplifting and

471
00:20:25,056 --> 00:20:27,616
expansive emotions or more challenging

472
00:20:27,616 --> 00:20:29,856
and contractive or heavier ones like

473
00:20:29,936 --> 00:20:32,176
this, bring your hands on your chest

474
00:20:32,856 --> 00:20:35,696
and breathe. Keep the mantra going

475
00:20:35,696 --> 00:20:36,336
soft

476
00:20:38,256 --> 00:20:40,096
belly. Snug your arms in a little bit

477
00:20:40,096 --> 00:20:41,536
closer, and that might mean bringing your

478
00:20:41,536 --> 00:20:43,296
hands into a, you know, a slightly more

479
00:20:43,296 --> 00:20:45,216
overlap position, but hold your body

480
00:20:45,216 --> 00:20:45,776
closer.

481
00:20:49,456 --> 00:20:51,337
And if it's safe for you to do so, just

482
00:20:51,337 --> 00:20:54,257
gently sway, gently sway

483
00:20:54,257 --> 00:20:56,257
yourself forward and back. Again, if

484
00:20:56,257 --> 00:20:58,017
you're driving, you know, just do what

485
00:20:58,017 --> 00:21:00,017
you can or just listen. If you're fully

486
00:21:00,017 --> 00:21:01,697
in the experience, close your eyes and

487
00:21:01,697 --> 00:21:04,177
gently sway yourself forward and back.

488
00:21:06,977 --> 00:21:08,097
And if it's a thing that you're

489
00:21:08,097 --> 00:21:10,417
comfortable with, imagine that you are

490
00:21:10,737 --> 00:21:13,697
maybe in a beautiful, calm

491
00:21:13,857 --> 00:21:16,297
ocean, or maybe you prefer a

492
00:21:16,297 --> 00:21:18,657
hammock. And you're just gently getting

493
00:21:18,657 --> 00:21:21,577
rocked back and forth, held

494
00:21:21,577 --> 00:21:23,937
in place by this beautiful

495
00:21:23,937 --> 00:21:26,577
envelopment of this warm,

496
00:21:27,217 --> 00:21:29,057
deep, pure,

497
00:21:29,457 --> 00:21:31,617
loving, energetic presence

498
00:21:32,017 --> 00:21:34,337
all the way around your body and your

499
00:21:34,337 --> 00:21:37,097
being. Feel yourself getting held

500
00:21:37,097 --> 00:21:37,617
by it.

501
00:21:40,337 --> 00:21:42,577
Breathe. If that feels like a little bit

502
00:21:42,577 --> 00:21:44,697
out there for you, no worries. Just hold

503
00:21:44,697 --> 00:21:47,377
the the pose, rock back and forward,

504
00:21:47,377 --> 00:21:50,257
hands on your body, gently breathing in

505
00:21:50,257 --> 00:21:50,657
and out,

506
00:21:55,297 --> 00:21:58,017
and then gradually come to a

507
00:21:58,017 --> 00:21:58,417
stop

508
00:22:01,617 --> 00:22:02,257
and stay.

509
00:22:06,338 --> 00:22:07,298
Take another breath

510
00:22:09,338 --> 00:22:10,498
and notice how you feel.

511
00:22:13,218 --> 00:22:15,858
So this power pause is part

512
00:22:16,058 --> 00:22:18,498
of the full episode

513
00:22:19,098 --> 00:22:21,938
of Navigating Anticipatory Grief on the

514
00:22:21,938 --> 00:22:24,138
podcast, which is the Movement, Mind and

515
00:22:24,138 --> 00:22:26,698
Meaning podcast, or if you

516
00:22:26,978 --> 00:22:29,898
happen to be. Listening to this and

517
00:22:29,898 --> 00:22:31,938
want to watch the video, it's over on

518
00:22:31,938 --> 00:22:34,098
YouTube. OK, so wherever you're at,

519
00:22:34,098 --> 00:22:35,978
there's more for you, right?And if you

520
00:22:35,978 --> 00:22:37,418
need to see the visual, that's what the

521
00:22:37,418 --> 00:22:40,138
YouTube clip of the power pause is for.

522
00:22:40,138 --> 00:22:41,378
And if you're catching just the power

523
00:22:41,378 --> 00:22:43,418
pause, make sure to listen or watch the

524
00:22:43,418 --> 00:22:45,218
whole episode because there's a lot more

525
00:22:45,218 --> 00:22:47,778
in there for you. So

526
00:22:51,538 --> 00:22:53,778
yeah, I think that's all I have for

527
00:22:53,778 --> 00:22:56,618
today. I.

528
00:22:56,898 --> 00:22:59,818
Receive your love and I send it back to

529
00:22:59,938 --> 00:23:02,658
you and just honor you and hold you and

530
00:23:03,298 --> 00:23:04,818
and you know whether you're in this

531
00:23:04,818 --> 00:23:06,498
reality right here, right now,

532
00:23:07,938 --> 00:23:10,658
there isn't an inevitable, well, that was

533
00:23:10,658 --> 00:23:12,738
hard to say. Inevitably,

534
00:23:13,618 --> 00:23:15,778
there will be a moment when someone that

535
00:23:15,778 --> 00:23:17,898
you love or maybe you

536
00:23:19,338 --> 00:23:21,939
deal with this. And so please feel free

537
00:23:21,939 --> 00:23:23,939
to share this episode with them or just

538
00:23:23,939 --> 00:23:25,539
hold this knowledge in your heart that

539
00:23:25,539 --> 00:23:27,339
this is a very real experience

540
00:23:28,219 --> 00:23:30,419
and it is

541
00:23:31,619 --> 00:23:32,499
a beautiful

542
00:23:35,219 --> 00:23:38,179
evidence and reflection of the love

543
00:23:38,179 --> 00:23:40,419
and appreciation that you felt for

544
00:23:40,419 --> 00:23:42,299
whatever it is. Maybe it's a pet, maybe

545
00:23:42,299 --> 00:23:44,979
it's a parent, maybe it's, you know, a

546
00:23:44,979 --> 00:23:47,139
partner, I don't know, something else,

547
00:23:47,459 --> 00:23:50,379
health, you know, and

548
00:23:50,379 --> 00:23:51,939
so. I really,

549
00:23:54,339 --> 00:23:56,379
I'm sending you a lot of love and

550
00:23:58,019 --> 00:23:59,979
I really just honor yourself. And so the

551
00:23:59,979 --> 00:24:02,019
other thing is, is that, you know, the

552
00:24:02,019 --> 00:24:04,339
physicality of of grief and sadness is

553
00:24:04,339 --> 00:24:06,499
just to really to nurture yourself. You

554
00:24:06,499 --> 00:24:08,059
know, I just stood before I got on here

555
00:24:08,059 --> 00:24:09,379
and I was like, I was hungry, I was

556
00:24:09,379 --> 00:24:11,259
hungry and I stood in front of the fridge

557
00:24:11,259 --> 00:24:13,619
and I got over there and I I just stared

558
00:24:13,619 --> 00:24:16,259
at it, you know

559
00:24:17,219 --> 00:24:18,179
So just know that.

560
00:24:22,659 --> 00:24:25,539
That whatever it

561
00:24:25,539 --> 00:24:27,219
is, is temporary.

562
00:24:28,339 --> 00:24:30,899
And that's both beautiful and

563
00:24:30,899 --> 00:24:32,979
challenging at the same time. And the

564
00:24:32,979 --> 00:24:35,539
depth of what you're experiencing will

565
00:24:35,619 --> 00:24:38,580
gradually soften. And

566
00:24:39,140 --> 00:24:41,260
again, beautiful and challenging at the

567
00:24:41,260 --> 00:24:42,540
same time. It's like we don't want to

568
00:24:42,540 --> 00:24:43,860
lose them. I don't want this to ever get

569
00:24:43,860 --> 00:24:46,500
any easier, but I do at the same time. So

570
00:24:47,100 --> 00:24:49,260
it's strange. So I guess I'll just stand

571
00:24:49,260 --> 00:24:51,260
there and just, you know. Just put a pin

572
00:24:51,260 --> 00:24:52,740
in that that this is a strange part of

573
00:24:52,740 --> 00:24:54,060
our human experience, but it's a

574
00:24:54,060 --> 00:24:56,820
vulnerability that you know

575
00:24:57,380 --> 00:24:59,780
that we want to be mindful of and

576
00:24:59,780 --> 00:25:02,020
compassionate about so that

577
00:25:02,980 --> 00:25:05,620
and if you notice that you are moving

578
00:25:05,700 --> 00:25:08,020
further into other

579
00:25:08,020 --> 00:25:10,580
challenges that you have from the mental

580
00:25:10,580 --> 00:25:13,460
health perspective, then really honoring

581
00:25:13,460 --> 00:25:16,140
that and and seeking support,

582
00:25:16,580 --> 00:25:18,100
right, seeking support whether that's

583
00:25:18,100 --> 00:25:20,740
through. Counseling, therapy, movement

584
00:25:20,740 --> 00:25:23,220
modalities, you know, medication,

585
00:25:24,820 --> 00:25:26,980
talking to, you know, someone you love,

586
00:25:26,980 --> 00:25:28,340
etcetera, etcetera, etcetera. You know

587
00:25:28,340 --> 00:25:29,700
the, you know the avenues. But I'm just

588
00:25:29,700 --> 00:25:31,860
putting that out there because sometimes

589
00:25:32,180 --> 00:25:33,860
as much as this is really powerful to

590
00:25:33,860 --> 00:25:35,420
have these tools and to hold yourself in

591
00:25:35,420 --> 00:25:37,140
a rock and do those, you know, more

592
00:25:37,860 --> 00:25:39,580
nervous system regulation tools that we

593
00:25:39,580 --> 00:25:42,180
were doing there in the power pause, it's

594
00:25:42,180 --> 00:25:44,580
also time for you to receive love.

595
00:25:45,060 --> 00:25:47,420
And support and to be held as well. And

596
00:25:47,420 --> 00:25:49,620
that's what the power pause did. But can

597
00:25:49,620 --> 00:25:51,740
you do it in a way that you know you

598
00:25:51,740 --> 00:25:54,341
align with that you you feel is what you

599
00:25:54,341 --> 00:25:57,261
need. But reach out, you

600
00:25:57,261 --> 00:25:59,421
know, reach out and and take care of

601
00:25:59,421 --> 00:26:01,221
yourself because it's never easy to lose

602
00:26:01,221 --> 00:26:03,741
something or someone. And so sending you

603
00:26:03,741 --> 00:26:06,661
a lot of love and Bailey

604
00:26:06,661 --> 00:26:08,421
is at his other family's right now, but

605
00:26:08,501 --> 00:26:09,861
I'm going to go pick him up in a little

606
00:26:09,861 --> 00:26:10,661
bit and we're going to,

607
00:26:14,381 --> 00:26:16,021
yeah. We're going to have some time

608
00:26:16,021 --> 00:26:17,861
together. So

609
00:26:19,221 --> 00:26:21,301
again, it's, yeah, I'm going to stop. I

610
00:26:21,301 --> 00:26:23,221
love you. Have a good rest of your day.

611
00:26:23,381 --> 00:26:25,141
Take good care of yourself. And before I

612
00:26:25,141 --> 00:26:28,061
go, squeeze your furries. Love your loved

613
00:26:28,061 --> 00:26:30,181
ones. Appreciate this day.

614
00:26:31,061 --> 00:26:34,021
Go. Do it. Live. Time is now.

615
00:26:34,941 --> 00:26:37,541
OK. I love you. Bye.

616
00:26:39,221 --> 00:26:41,701
Thank you so much for listening. I hope

617
00:26:41,701 --> 00:26:43,581
you really enjoyed this episode and got a

618
00:26:43,581 --> 00:26:46,501
lot out of it. Please let me know

619
00:26:46,541 --> 00:26:48,261
what landed for you by taking a

620
00:26:48,261 --> 00:26:50,381
screenshot and sharing your takeaways on

621
00:26:50,381 --> 00:26:52,701
your Instagram stories. Make sure to tag

622
00:26:52,701 --> 00:26:55,541
me at I am Megan Nolan for a

623
00:26:55,541 --> 00:26:58,421
shout out and future episodes. And

624
00:26:58,821 --> 00:27:01,221
don't forget to grab all the goodies that

625
00:27:01,221 --> 00:27:03,301
we mentioned during the episode because

626
00:27:03,301 --> 00:27:05,661
you're gonna love them. So all the links

627
00:27:05,661 --> 00:27:08,542
are in the show notes. So, until next

628
00:27:08,542 --> 00:27:11,142
time, cheers to you living on

629
00:27:11,142 --> 00:27:12,262
purpose every day.