This is meditation for loneliness.
Let's start by this realization.
Feeling lonely.
Is natural.
It's important for you to remember that you are not alone in experiencing this mindset.
It is what it is.
There are other people in the world with the same feeling of loneliness.
They might be struggling as much as you do.
It's okay.
Let's try not to label it as a bad feeling.
Let's try to show some curiosity and openness to it.
Whatever has created or caused the feeling of loneliness within you,
This meditation does not encourage you to move away from it.
To hide from it.
To suppress it.
Instead.
.
.
Let's explore and investigate this feeling,
With kind.
Gentle attention.
Having this in mind,
Let's begin.
Please take a comfortable and noble posture.
With your back straight.
With a neutral position in your spine and find your own balance.
Between relaxation and alertness.
Let your body find the most beautiful,
The most suitable position for you.
And then release any control of your muscles.
Of your breath.
Start to observe your body from within.
And if you notice any tension in your head,
In your facial muscles.
In your eyes,
Please release it.
Let go of any tension in your neck.
Relax your shoulders.
Relax your chest,
Your belly.
Your pelvic floor.
Your sacrum.
The lower back.
The middle back.
Your upper back.
Your attention is like fresh water.
It washes out all the tension.
All the impurities.
Everything that is ready to go.
So please,
Let go of anything.
Which you don't need anymore.
Relax your arms Your legs.
And hold your body within your loving attention.
And again,
Please.
Let go of any tension.
You might have in your physical body.
And if there is something you cannot let go of.
If there is any tension left,
It's okay.
Leave it there,
Let it be.
Accept it as a natural part of your body.
And let go of any resistance you might have towards this discomfort And now let's start.
The second part of our meditation.
Emotional release.
Louis.
Try to locate this feeling of loneliness inside your physical body.
Where does it leave?
In your chest,
In your back.
Nya nya.
I in a specific area of your body.
Where this loneliness is being stuck.
Connect to this area,
To this part of your physical body and just say.
My body reflects loneliness.
My body reflects loneliness.
And feel that loneliness is just some part of you.
You are much bigger than it.
If you can,
Find the specific part of your body It's okay.
Just feel it with your whole body.
And also say,
My body reflects loneliness.
And absorb this feeling with your kind,
Accepting attention.
And now,
Take one of your hands,
No matter which one.
And touch this area of your body where you feel this feeling of loneliness.
If you can't find this specific area,
Just put your hand to your chest.
And now,
Please start breathing out your feeling of loneliness into your head,
Into your palms.
And then,
With your hand,
Take out this feeling of loneliness from your physical body and release it somewhere around you.
You might imagine that you're breathing out some cloud of energy or bunch of energy into your hand and then with your hand you are taking out this cloud of energy and release it into the space around you.
Continue to do so until you feel more ease,
More space inside of you.
You breathe in,
You breathe out the feeling of loneliness.
And when you feel more,
Softness.
More space,
More easiness.
Put your hand to your lap.
And just observe your inner space,
Your inner state.
Notice any subtle changes you might experience.
Subtle is significant.
And now let's move to the third part of our practice.
And I ask you to remember.
Situation in the past.
Where you felt connected.
When you felt that you belong.
And you felt maybe joy of being among others.
Feeling that you are appreciated and loved.
Where you felt the true connection with other human beings or animals.
Just let this memory pop up.
And then Start to remembering the details of this situation.
And how you felt.
Maybe the smells,
The sounds around you at that moment If you can't remember a situation like this,
It's okay.
Just imagine.
How it might feel.
Or how you want to feel.
And also locate this feeling of connectedness maybe even love inside your physical body Just feel it.
And I also say.
.
.
My body reflects connectedness,
Belonging.
Love.
Just name what you feel.
Well.
Now start to spread this feeling through your whole body.
Like you're sending this energy to every cell of your physical body.
Fill your body with this nourishing energy.
From the top of your head to your toes.
And if you want to smile,
Smile.
Charge your every cell with this beautiful feeling of connectedness.
Now.
Could you think of?
Other people who might need this feeling too.
People you know or people you don't know.
Maybe there is a specific person who needs this feeling now.
Can you send?
Your loving and friendly wishes to these people or a person or an animal.
Wishing them to feel this connectedness and not to feel loneliness.
You might even imagine that you're sending them this.
Energy.
You might imagine these people smiling and happy.
Because of your wishes.
How do you feel right now?
Sharing these beautiful feelings with others who need them too.
If it's okay for you,
You might even feel and imagine that you're expanding this energy to the whole world.
To all the human beings and all the animals if it's possible for you right now if it feels the right thing to do Try to expand your attention to the whole world,
Sharing this beautiful feeling of connectedness with everyone.
And then just observe the subtle changes in your state,
In your feelings,
In your physical sensations from moment to moment.
And when you feel your cup is full and you're ready to come back send yourself another smile and gently open your eyes Thank you.
