Looking into loneliness by Kirsten Doesle,
Still Potential Welcome to this session.
The best posture to assume is one where you will stay awake and alert,
And where you are well supported.
Ideally your spine can be long and straight,
And your limbs in symmetrical position.
So,
Sitting or lying,
Take a moment to settle in and prepare to be here now.
To begin this session,
Acknowledge that experiencing negative or uncomfortable emotions as loneliness is perceived is part of the human experience.
Although it may feel very isolating,
It happens to everyone at times.
Should difficult emotions become overwhelming,
Please seek help from a health professional.
Know also that often as we peel away beneath the discomfort,
New insights or personal growth opportunities may arise.
It is essential with this practice to employ utmost kindness and compassion to yourself throughout.
The aim is to feel safe to approach the discomfort of the emotion of loneliness.
Kindness Begin now by building a sense of receiving kindness,
And notice how that kindness is felt in your body.
If you wish to amplify the feeling of self-compassion,
You may wish to place your hand over your heart,
Or hold both your hands over your heart or belly.
Rest a moment and receive the gift of touch,
Your kind touch.
Allow your hands to melt to your body.
Hands feel body,
Body feels hands.
Be with that.
Notice also the feeling of being held by your own body support and strength,
Bones,
Muscles and joints.
And then feel the support of the chair or the floor or the bed.
Sink in and further sense the support of the earth.
Allow your awareness to travel below you to the support of the earth.
Constant,
Supportive,
Secure.
Now open to the emotion of loneliness.
It may be that you have been blocking or resisting its presence.
If you feel safe and wish to,
Drop the resistance.
Know that emotions come and go and are closely related to thoughts on the subject.
Notice the thoughts that emerge as you open to loneliness.
But aim to observe the thoughts from a distance.
Don't get into dialogue with them.
Look at them as if you are seeing them arise on a screen separate from you.
Notice the types of thoughts you are experiencing and remember that thoughts may be real but they are not necessarily true.
Check in with your thoughts as you allow loneliness to be.
And now we leave the mind.
Let that focus fade.
No need to control or watch your mind right now.
Bring your attention to your body.
Draw away from your mind.
No thanks mind,
I am checking in with my body.
Kindly close the lid on your mental chatter and tune to your physical sensations in your body.
Where are your toes?
Without moving them,
Become aware of them.
You may ask yourself,
How is it that I know I have toes?
Check your feet.
Are they warm or cool?
Feeling tight?
Perhaps neutral?
Notice your left foot,
Your right foot and both feet together.
Move to your lower legs.
Perhaps supported?
Muscles feeling soft?
What sensory feedback do you perceive from your left and right legs?
Take your time to greet your lower legs.
Then to your knees.
Complex,
Amazing joints.
Check in with them.
Left and right.
Both together.
Now to your thighs.
What do you sense here?
If you discover tension,
Soften it.
With kindness,
It is safe to let go.
Move your awareness up to your pelvis.
Maybe you sense pressure where you are supported.
And what else is here in the way of sensation?
Heaviness,
Tingling,
Perhaps neutral?
Perhaps not much sense at all?
Just allow that to be and greet it with gentle kindness.
If there is holding,
Gently let go as you would carefully place a delicate object.
We're practicing total self-respect here.
Move up through your trunk.
Be with sensations.
Listen for the language of your body.
Is there a place where loneliness is echoed in your body?
Approach your belly,
Your solar plexus area,
Your chest.
Lean in with curiosity.
You are simply noticing sensory experience.
What is the signature of the emotion of loneliness in your body?
Like a visitor signing the guest book,
How does it register?
Be purely observant here.
Does it register as tight,
Small,
Sharp or dull?
Perhaps it has a color.
Pause a moment to ensure you have not added a story to your observing.
Thank you mind,
Not your turn to embellish,
Just checking out how my body is feeling.
Rest your awareness at your throat now.
Your neck,
Your whole head,
The interior space of your skull,
Behind your eyes.
You may feel tears flow.
Allow this with gentle kindness.
No rush as we investigate loneliness.
This is allowing all sensations to be there.
How and where does loneliness appear in your body?
Imagine how you would draw it.
Size,
Color,
Sense of movement.
Notice with curiosity.
Does this emotion actually hold some wisdom for you?
Throw the question to your body mind as you would cast a fishing line.
Just throw it out there.
A response may arise to your awareness or it may not.
Learning is for you maybe like the warning light on dashboard of your car.
Notifying you that you need to attend to something.
Ask yourself for some insight.
Can you see a way to view this emotion without a layer of self judgment,
Fear or resistance?
Just as a toothache indicates your action is required.
Can you let loneliness be a gentle nudge to action?
And just leave that thought to float.
Notice how that approach sits with you.
But notice with kind interest.
Now bring to mind someone or something who for you represents kindness and caring.
It may be an image from religion or a person alive or past who at some time cared for you in some way.
It may be a pet.
Perhaps a relative or a teacher.
Recollect how you felt towards that being.
Acknowledge that connection was present.
Open now if you can to a flow of caring and concern from this being.
Now imagine standing under a warm shower,
Imagine the soothing flow of water running over your neck and shoulders.
And allow this flow of caring and concern like the warmth of the shower to flow over and through your being.
Sense the comfort in the compassionate caring energy of that person or animal.
Feel this in your body like you would absorb the warmth and comfort of a warm shower.
Soothing,
Flowing,
Gentle.
Can you allow this warmth flowing energy to gently wash away the bodily discomfort identified as loneliness?
Sense that you are cared for.
And now from your heart offer kindness to another.
Offer the wish that another is happy and well and feels cared for.
Bring the image of a person or animal to mind and wish them well.
Acknowledge that they too suffer at times and that you wish them to sense ease and happiness.
Perhaps you sense a calming in your body and mind.
Scan through your body and soften any areas that have tightened.
Allow your focus to rest on your breath.
With that breath out,
Release.
And notice that your body breathes itself.
As we move towards finishing,
Shift to gratitude.
Gratitude for this platform which allows connection to community of others practicing meditations,
Of others sharing knowledge.
Know that there are others sitting in meditation right now.
That there are others experiencing the whole range of human emotions.
We are all connected.
To transition now,
Gently become aware of your body,
Your senses.
Take a moment of silence.
And then in your time,
Return to your day with my best wishes.
Thank you.
