Welcome,
Dear one,
Welcome into this safe space,
Where together we will heal and hold our parts that feel lonely deep inside of us.
Loneliness is a part of the human experience,
I like to think of loneliness as the feeling that you have so much love inside of you and it's lost,
It doesn't know where to go.
The feeling that instead of having all your cups filled with love,
For yourself,
For others,
These cups are empty because we fail to recognize that we are the source of our own love.
When we feel lonely,
We might try to go to people and ask them,
Can you please fill my cup with love,
Can you please just be with me,
Keep me company,
Can you hold me.
Sometimes we enter in relationships from a place of loneliness,
To fill that hole,
To fill that empty cup.
But if you're listening to this,
Then you're on the right track,
Because you recognize your loneliness and you know that there is another way to heal it,
By yourself.
So let's begin.
If you are not yet in a comfortable position,
I invite you to do so.
There are no rules,
You can lay down in any position that you like,
Or you can sit up straight in your favorite chair or sofa.
And we'll begin this practice by tuning in with our breath.
Perhaps your focus has been in your mind or in that sinking feeling in your body.
I invite you now to shift your awareness just for 1 minute for 60 seconds to your breath.
To that flow of air that comes in through your nose and it flows back out through your nose or mouth.
Can you feel your nostrils being touched by this cold air with each inhale?
Can you feel your body release just a little bit more with each warm exhale?
And every breath is unique.
Your breath is your safe space.
Your breath is always here for you,
It doesn't leave you,
It doesn't hurt you.
You can trust in your breath and you can find solace and grounding in your breath.
Coming back to your breath is coming back home to yourself.
And let's go deeper into the healing space.
Scan your body for any part of you that feels lonely right now and how and where this part manifests.
Maybe you feel loneliness in a pit in your stomach.
Maybe you feel a heavy sinking feeling in your heart.
Perhaps it's a constant chatter in your mind.
See if you can simply become aware of this space and notice how you feel towards it.
Perhaps it feels very constrictive,
As if you cannot breathe.
Can you ask this part of you to make some space for you,
Please,
So that you can take some deeper,
Longer breaths.
You can ask them,
Can you please relax back and notice the spaciousness that is being created for you.
Notice how you feel towards this part,
Towards these thoughts or this physical sensation or emotion.
If you notice it's still too closed,
You can ask again.
If it is willing to make some more space.
Perhaps you feel there is another type of restriction.
You don't want to feel it.
You have negative feelings towards this part.
These are your protectors,
They are trying to keep you safe and they want to avoid that you feel this pain and that you go to that place.
See if you can ask your protectors,
These parts that do not allow you to go deeper,
See if you can ask them for permission to pass through.
Maybe you can ask them to please step aside so you can go towards the part that feels lonely,
The part that's in pain and needs your help.
Can you please step aside and let me through.
Notice if anything shifts or changes inside of you in regards to your lonely part and if not,
If there is still some resistance,
You might have to ask again.
Can you please relax back and step aside?
Is there more room now for compassion,
Curiosity,
Calm and connection?
If so,
Then you can proceed further and go towards this part,
Go towards the pain that you feel,
Feel it to heal it and as you arrive closer,
Notice how this part looks like and what condition it is right now and let this part know that you are here,
You are here with them,
Let them know that you are listening and you are here to help,
To release them from their pain.
Notice how this part responds back.
Maybe it doesn't say anything or maybe it has so many things to tell you.
Maybe just being with this part,
Just being in each other's presence is what it needed.
This process is slow.
If you notice any thoughts come up or you're thinking of achieving a goal in this meditation,
Then you can let that go.
Healing and meeting our deepest,
Most hurting parts requires softness,
Slowness and a lot of compassion.
It feels good to invite this part to hug each other,
To embrace each other.
Maybe you can take a few deep breaths together,
Both sighing as you exhale and finding solace in each other through the pain.
Know that it is completely normal if tears start to come up,
If you begin to flood.
Sometimes we need to truly feel an emotion in order to release it.
This is all part of the human experience.
Maybe you still have some curiosity towards this part and you can ask it if you want.
If there's anything that it wants you to know and if you want to go even deeper,
You can ask this part,
When did it first feel like this?
Sometimes our parts have formed during our childhood and sometimes they still believe that we are 7 years old.
So if you want,
You can ask this part,
How old do you think I am?
You can continue a conversation with them,
Letting them know your real age and you can also let them know that this job that they've been carrying on them for so many years,
This burden,
This pure exhaustion,
That you're taking it out of their hands,
That you are now here to meet their needs and to help them in whichever way works best.
You can thank this part for showing up today,
For opening up to you and before we end this contact,
Let's take a few deep breaths together,
You,
Me and your part or all your parts together.
Take a deep breath in and sigh it out.
Take a deep breath in and sigh it out.
One last breath and release.
Beautiful.
Now slowly return back to the normal rhythm of your breath,
To the sound of your heartbeat.
Notice the contact points of your body and the surface below you.
Feel the spaciousness of the room that you are in right now.
Notice your own body temperature and once you feel ready,
Slowly peel open your eyes and start to orient yourself back in the space where you are.
Slowly looking around,
Realizing where you are,
What day is it,
In which country and city you are in.
Welcome back.
It's been an honor to guide you through this practice.
You can come back to this practice anytime you need or share it with someone who's struggling.
We all feel lonely at times but no one should continue to suffer for extended periods of time.
We all deserve healing.
We all deserve love.
Sending you a tight hug with heaps of love and I'll see you soon.
