Hello and welcome,
If you're here today there's a good chance you're feeling lonely,
That quiet ache in the heart,
The yearning to feel seen,
Held or understood.
I want you to know there's nothing wrong with this feeling,
It's part of being human,
A tender signal that you're longing for connection,
But instead of turning away from this moment,
What if you turned inward?
What if this feeling is gently guiding you back home to yourself,
So today we're not trying to fix or feel anything,
We're simply going to sit and explore the soft and steady companionship that lives within,
Taking a couple of deep breaths here,
Inhaling down into your belly and then letting it go,
And again taking the breath deep into the belly and letting it go,
Allow the breath to settle,
You don't have to do anything right now,
Just be here,
In whatever position you find most comfortable and comforting,
Begin by noticing the breath,
Not changing it,
Just noticing,
Feel the inhale rise and feel the exhale fall,
Notice the sounds around you,
Each noise allowing you to let go,
Go deeper,
Feel the air as it enters your nose,
Noticing the scents and aromas,
Allow each breath to soften your body,
Each inhale softening and each exhale letting go,
Softening the forehead,
Eyes,
Cheeks and jaw,
Let your shoulders soften and rest,
Soften your arms,
Wrists,
Hands and fingers,
The breath softening your belly,
Hips,
Thighs,
Down into your calves,
Feet and toes,
Let your body be exactly as it is,
Supported,
Held by the ground beneath you,
Allow yourself to be here,
Can you meet yourself here,
Just as you are,
Visualizing a soft beautiful space,
It might be real or imagined,
A place where you can feel soothed and safe,
A place that you feel gently held,
It could be a sunlit forest,
A cozy room,
A beach at dusk,
Let the details appear slowly,
What do you see,
What do you feel beneath your feet,
What sounds and scents drift through the air,
In this space,
See yourself arriving,
Arriving,
Not the you others know,
But the truest you,
The part of you untouched by doubt or fear,
Steady,
Wise and whole,
They meet you with a gaze that says,
I've been here all along,
Notice how your body responds to their presence,
What happens in your heart when you see yourself so clearly,
Sit down with them,
No need to speak,
Just be near,
Just be together,
You might ask a question or listen to what they have to say,
You might simply sit in silence,
This is your time to be with you,
Notice what it feels like to be in your own company,
You are not a stranger to yourself,
You are a quiet steady presence,
And in this moment,
You are not alone,
Be together now in this gentle soft space,
This time is for you,
Listen and feel,
Take a few slow easy breaths,
Relax,
It is now time to leave this space,
Gently return to your body,
Wiggle your fingers,
Notice where you are,
You don't have to rush away from this feeling,
Let the connection linger,
Even when the meditation ends,
And know that you can return to this place and this version of you anytime you need.
Thank you for pausing with me,
May you remember your own company is a beautiful place to be,
Bye.
