Hi,
Dr Adele Stewart here.
This meditation is called You Are Not Alone.
When we have pain and suffering we can be so hard on ourselves,
Like we're wrong or failing in some way.
This can feel so isolating.
So this meditation based in self-compassion,
Particularly the common humanity part of self-compassion,
Is an antidote to this.
Of course we want our old lives back,
Of course we don't want pain.
It's just as human to not want pain as it is to have pain in the first place.
And it's also human to need others,
To connect to others.
After some time of living with pain we might even experience a gradual sense of finding another world we didn't know existed.
Within this we find there are other people that get it,
That understand,
That have the same experience or similar.
And in time we may be able to offer this understanding to others.
To others.
This compassion can be a real ally.
The pain may be still there but the warmth and strength of compassion from ourselves to ourselves can make it bearable.
Not good,
Not gone,
But bearable.
Finding yourself any comfortable position right now.
If you are sitting down you might like to put your feet on the floor and really notice the floor through your shoes or feet.
Noticing if there's any movements that you can make right now that might release any tension that's possible to release.
Taking a few deep slow breaths,
Really noticing the breath in the body.
Perhaps noticing if there's any release of tension with each out breath.
Noticing any feelings of pain,
Either physical or emotional.
Noticing this pain experience.
Perhaps acknowledging just how difficult it is to experience this pain and the kind of responsibility of having pain.
You might even put a hand on your heart just to give you a little extra supportive touch.
If you can possibly use gentle,
Kind words to really acknowledge this is tough.
It really hurts to feel this way.
Ouch.
If you find it difficult to find the words,
Perhaps imagining a friend who is really,
Really wise and compassionate.
What words would they say to help you get through this?
Repeating these words a few times,
Noticing if they're helpful.
If they're unhelpful,
Let them go.
But if they're neutral,
Perhaps stay with the practice.
And perhaps acknowledging sometimes that loneliness and isolation that comes from having pain and the humanness of other people,
Perhaps people you really love,
Not fully understanding.
But knowing that there will be countless people over the world who feel very similar to what you feel.
Maybe even suffering from the very same condition that you are.
As best you can,
Perhaps inviting all these people into your awareness.
However,
That's easiest.
Maybe just a few people,
Maybe countless people.
Perhaps you're in a group with them in a circle.
Meditation.
Christiane Wolfe likes to imagine them at her shoulders with a line of people stretching back like they have her back.
They get her.
They know exactly how she feels.
Exploring what feels right for you right now.
You are not alone.
You are not alone with this.
This is part of the human condition.
Noticing if you feel connected with this group of people,
Continuing to breathe,
Continuing to let any little bits of tension soften.
Knowing that this little inner support group is a beautiful resource that you can bring to mind when you're feeling lonely,
Disconnected,
Isolated.
This world that you maybe didn't want to be part of,
But right now you are.
And in this world,
As well as pain and suffering,
There is compassion,
Connection,
Compassion,
Connection,
Understanding,
Support and care.
When you're ready,
Letting this practice go,
Noticing the effect of the practice on your body,
Heart and mind.
No need to force any experience,
Just noticing.
This practice can be quite different on different days.
It's a cultivation practice.
Just simply having the intention to explore it can be really helpful.
Opening your eyes if you've had them closed,
Gently moving the body and going about your day.
