Meditation For Loneliness

Studies show that practicing meditation and mindfulness can gently ease feelings of loneliness by reconnecting you to the moment you’re in. When you learn how to truly be present, you begin to realize that you are never actually alone—you are always with yourself. In this meditation, I’ll guide you back to that steady, supportive presence that lives within you. As you move through your day with more awareness, you may notice a quiet sense of companionship unfolding from the inside out. This practice is an invitation to become your own safest place, your own best company.

BGM provided by Christopher Clarke

Transcript

Hi,

I'm Suzy from Unplugged Meditation.

Did you know that meditation may alleviate feelings of loneliness?

A study done at UCLA showed that practicing mindfulness meditation for 30 minutes a day for 8 weeks straight reduced loneliness in adults.

That is easy to do when you are fully present in your daily activities,

Which is the essence of mindfulness.

So,

Let's get present and become our own best friend.

Closing our eyes,

Taking a long slow deep breath in through the nose,

And an audible exhale through the mouth,

Just let it go,

Just for a second,

Try to be fully present with all the sounds around you,

The music,

And anything else you may be hearing right now.

You'll notice that it's not so easy to be fully present,

Your mind is going to want to take you out of the present moment,

Possibly in the future,

Possibly in the past,

But you're just going to keep coming back to your ears as they listen to the sound right here,

Right now.

When your mind starts to wander again,

Just say,

No thank you,

And come back to the sounds.

Try to notice how many times you have to say,

No thank you,

To your mind wandering.

Just coming back to the sounds around you,

Placing your hands on your heart,

See if you can actually feel your heart beating.

And again,

When your mind tries to take you away from the present moment,

Just say,

No thank you,

Coming back to your beating heart.

Placing your hands on your legs,

Just try to feel your legs,

And be fully present as you feel your legs.

And again,

When your mind tries to drag you away from feeling,

Just say,

No thank you,

And come back to the sensation of feeling your legs.

Being fully present is not always easy,

But it's always worth it.

Today,

We're going to be fully present with ourselves,

And give ourselves a little bit of self-love.

Let's start by asking ourselves one question,

What is my best quality?

What do I like most about me?

How can I give myself a little more self-care?

How can I be a little kinder to myself?

Placing your hands back on your heart,

Just repeat the following phrases with me.

May I be happy.

May I be healthy.

May I be safe.

May I take the time for self-care.

Stretching your arms high above your head,

And just now wrap them around your body as if you're giving yourself a hug.

Saying silently to yourself,

I am amazing.

I am amazing.

And you are.

You are amazing.

Dropping your hands,

Taking a long,

Slow,

Deep breath in through the nose,

And releasing through the mouth.

When you're ready,

You can open your eyes,

And I hope you enjoyed giving yourself the love that you deserve.

Have a great day.