Hello and welcome.
I'm Kathleen.
This is a meditation designed for loneliness and connecting back with yourself.
My experience of loneliness usually comes from a place of lack,
Of wanting to run away from myself,
Run away to watching TV,
Run away to meeting someone new,
Run away to eating chips.
I have found that when I take the time to connect back to myself,
To listen to all the parts of myself with a kind heart,
That I feel whole and have a sense of calm.
This meditation explores connecting back with yourself to having a kind dialogue with yourself.
You can do this meditation sitting on a block,
A bolster,
Or in a chair.
So option to do this meditation lying down on your back.
Wherever you want to be,
Take a few moments to get settled.
If you're seated,
Sit on the edge of your chair or anything that you're sitting on.
Breathe,
Lengthen your spine and soften through your shoulders and face.
Take a deep inhale through your nose.
Open mouth exhale,
Release.
Two more times.
Inhale,
Fill,
Expand.
Open mouth exhale,
Release.
Last time,
Deep inhale.
Open mouth exhale.
Close your lips.
Inhale and exhale through your nose.
Tune into the sensations in your body.
Where do you experience loneliness?
This could be in your heart,
Your stomach,
Your shoulders.
There isn't a right answer.
Allow yourself to feel what's going on in this moment.
Acknowledge your thoughts.
Would you rather be somewhere else?
Are you cycling through a to-do list?
Whatever your thoughts are,
Acknowledge them.
Allow yourself to let thoughts that aren't serving you go.
Experience this moment.
I know that it can be scary.
When you've identified an area of your body that holds loneliness.
Place your hands over that space.
Depending on where it is,
You may have to get creative with this placement.
If you haven't identified a specific area,
I invite you to put your hands on your heart.
Notice how the rise and fall of your breath feels on your hands,
Feels on this body part.
I invite you to say internally to your loneliness through your hands,
I see you.
I see you.
I see you.
Go through two more cycles of saying,
I see you,
Through your loneliness.
Through your hands,
Send loving kindness to your loneliness.
You can visualize wrapping your loneliness in a big hug.
I invite you to say internally,
We are safe.
We are safe.
We are safe.
We are safe.
Release your hands.
Take a few moments to sit.
If you're on your back,
Bring some movement into your body.
Bring some movement into your fingertips and toes.
Slowly make your movements larger until you're in a morning stretch.
Bring your hands together at heart center.
Take an inhale through your nose.
Open mouth exhale.
Two more times,
Inhale fill.
Open mouth.
Last time.
Think of yourself or come into your meditation seat today.
Dip your chin toward your chest.
Slowly blink your eyes open.
Take a few moments to take in your space visually.
Slowly bring your head up.
Namaste.
Thank you so much for joining me for this meditation.
I hope you have a lovely day.
