Unconditional Love For Yourself: You Are Not Alone
This practice can be used when feeling alone. In this exercise, we focus on breathing and acknowledging difficult emotions. You will use guided imagery for unconditional love and support. The overall message is that we are not alone in our struggles, and practicing self-compassion is essential. Music from #Uppbeat
Transcript
Hi friend,
Thank you for joining me today on your journey.
One of the biggest challenges when it comes to having compassion for ourselves is the belief that we are alone in our struggles.
It is easy to think,
I am the only one who feels this way.
No one in my life is having as hard a time as I am.
Even if we know in our logical mind that this is not true,
It can be easy to fall into a sense of isolation when we struggle,
Especially if we keep our struggles to ourselves.
Unfortunately,
When we feel alone in life's difficulties,
It can be tempting to withdraw even further,
Which can create an even stronger sense of aloneness.
Today is a general reminder that even if we are physically alone or feel like the only one to face this challenge,
We are never truly alone.
Our experience is common to all of humanity.
So we are going to take some time together to practice together.
Remember,
Whenever you are feeling alone,
Others on this Insight Timer app meditate with you,
So you are never really alone.
To begin,
Gently close your eyes and relax into whatever position you're in,
Allowing the ground to support you and envision how held you are by the earth.
Take a deep breath and imagine breathing into your heart space,
Nourishing that energy with oxygen and attention.
Take another deep breath and imagine bringing that air into your digestive organs,
Nourishing them with air.
One more big,
Healthy breath.
Right down into your legs and feet.
And exhaling,
Allowing your body to settle,
Your shoulders to melt down a bit,
And your jaw and face to relax and let go of any tension you might be holding.
Now bring to mind something you are having a hard time with.
Try to choose something that's not insignificant but not traumatic either.
It could be difficulty in a relationship or an issue you're trying to overcome with someone at work.
It can be something you're trying to deal with within yourself.
Once you've settled on whatever you'd like to work with today,
Let yourself set aside the story of the situation.
Let yourself let go of everything that's holding you back.
Let yourself set aside the story of the situation.
Who did what and when,
And any solutions you might be working on to alleviate the problem.
Set these aside and then check in with your body.
Where do you feel the struggle in your body?
Is there any tension or tightness in your chest?
Do you feel any fluttering sensations in your stomach area?
Do you feel a shift in your breathing?
We all process things differently.
There is no right or wrong sensation to experience.
Whatever it is that you're feeling,
For now notice it,
Without judgment,
Without trying to change anything.
Now see if you can bring someone unconditionally loving and kind to mind.
It doesn't have to be a human and it doesn't have to be someone you know.
It can even be a fictional character.
Just imagine the presence of someone or maybe even an animal who loves and accepts you no matter what.
Imagine that this person or being can see your suffering.
That they can understand exactly how you feel right now.
How might they react?
Would they put an arm around you?
Is their hand on your hand?
Will they tell you,
I understand how you feel?
Or this must be so hard for you?
Imagine this person engaging with you with love,
Warmth and acceptance.
Holding you in their presence exactly as you are right now.
What does that feel like?
Once you have found the sensation or experience of this love and acceptance,
Picture it spreading throughout your entire body,
Your heart,
Your torso,
All filled with loving acceptance and kindness,
No matter what you're holding on to,
The sense of love and acceptance from this being permeates your entire body.
From your heart space,
Traveling into your shoulders,
Down through your arms,
All the way down to your feet.
Down through your arms,
Past your elbows,
Into your hands and fingers,
And then down through your belly,
Through your pelvis,
Down into your seat,
Your legs,
Your knees,
Calves,
Feet,
Toes.
Then it rises,
And then it falls.
It rises back up from your heart as well.
Up through your neck,
Your throat,
Your face and head.
All you are doing is sitting with what it's like to gently accept yourself exactly as you are in this moment.
Acceptance of all of you,
Including unwanted emotions you might be experiencing,
Or any unwanted physical sensations.
Even the experience of not wanting a particular feeling is in fact a feeling.
Allow this resistance,
If it is here for you,
If it is here for you,
To be included in the experience of acceptance as well.
Now imagining this acceptance,
This unconditional kindness to remain within you,
But to also extend out in front of you.
It can now embrace anyone who is in that direction,
Whether it's someone 10 feet away,
10 miles away,
Or 1,
000 miles away.
As long as you are facing them,
Imagine this unconditional kindness and acceptance reaching out to any beings who might be suffering or struggling.
Whether they are human or not,
Perhaps people in the building you're in,
Your neighbors,
People in your town or city,
People across the world from you,
Include them in the space of acceptance and compassion that you've cultivated.
You can imagine them as having similar experiences of struggle and difficulty as you have,
Even if their specific stories are very different.
People experiencing loss,
Grief,
Heartache,
Anxiety,
Fear,
Anger,
Helplessness.
Allow the space and sensation of compassion to reach as far as feels right for you in this moment.
If it doesn't go very far,
That's perfectly fine.
Each time we practice this,
It might feel different.
Now allow the compassion to flow outwards from the right side of you.
Again,
It can go as far as feels right for you.
Whether a few feet or a light year away.
Whoever is in the path of this compassion is being permeated by it too.
Their sadness,
Challenges,
Seemingly insurmountable struggles,
All their universal human emotions.
All are being permeated and steeped in this unconditional compassion and acceptance.
Every single one of us,
Including you,
Is trying our best and is worthy of this acceptance and compassion.
If you are in the path of this compassion and acceptance,
Is trying our best and is worthy of this acceptance and compassion.
Next,
Letting it move outwards behind you as far as feels right for you.
It can almost feel like light or a sense of warmth.
Imagine one person or many people who are suffering from situations they simply can't do anything about.
And imaging them being graced with self-compassion and acceptance.
With warmth and love.
And then to your left,
Feel this loving energy extending outwards as far as possible for you today.
Gracing whoever is in the path of this compassion with the feeling of acceptance.
No matter how hard they're on themselves,
No matter how difficult it seems,
Like a kind hand on their hand,
An affectionate arm around their shoulder,
A loving hand on their shoulder,
Like a kind hand on their hand,
An affectionate arm around their shoulder.
You can imagine the experience extending upwards as well above your head,
Towards any being above you,
Human or otherwise,
Who is dealing with difficulty,
Unexpected grief,
Or struggle.
And then below you,
To whomever is having a tough time right now,
A feeling of warmth,
Of acceptance,
A supportive sense that they too are doing the best they can.
It is a reminder that life is not easy sometimes for all of us.
And when you're ready,
When you feel called to it,
You can allow this accepting,
Compassionate energy to dissolve as you sink back into the felt sense of your body on the seat that holds you.
Know that you can return to this energy whenever you need it.
Let this practice be a reminder that we all struggle,
Experience pain,
Sometimes feel alone,
And yet none of us are.
We are so much more alike than we think.
Everyone carries some burden or struggle,
Even if they hide it well.
These struggles are part of being on this earth,
And they make us real,
Human,
And alive,
And connect us to our great capacity for compassion.
Taking all the time you need now,
Perhaps taking a gentle,
Clearing breath,
And then slowly opening your eyes when you feel ready.
Thank you for practicing today.
