Hello my friend,
Thank you for joining me today.
This guided meditation is intended to help you combat feelings of loneliness.
To begin,
Find yourself a comfortable place to sit or lie down,
Grabbing maybe some pillows or a blanket or a comfortable chair to sit down on.
Settle in,
Feel your bones connecting with the ground or the seat.
Let your breath become long and slow.
As you're breathing here,
Begin to notice if there is a place in your body where you feel emptiness or longing.
Scanning from your toes,
Up your legs,
To your belly,
Your sternum,
Your heart,
Your throat,
Between your eyes,
All the way to the crown of your head.
Sit up tall,
Roll your shoulders back and down.
Exhale a deep sigh.
As you inhale,
Begin to feel the warmth of your breath filling you up.
The air is moving in your mouth and down your body,
Before moving back up and out with your exhale.
Find evenness in your inhales and exhales.
Maybe finding equanimity by counting the breath coming in and going out.
Keep breathing,
Scanning your body,
Trying to focus now on that feeling of emptiness in you.
Does it have a color or a shape or maybe a texture to it?
Is there a certain person or being that is tied to this empty feeling?
If so,
Can you begin to envision their face,
Their presence?
Can you feel their warmth as it wraps around you in an energetic hug?
Let your inhales fill you up more and more with this feeling of togetherness.
Let your exhales remove empty feelings,
The lonely shape or color,
And replace it with vibrant warm light.
You may start to feel emotion coming up as we work on filling this emptiness.
Memories may begin to surface,
And thoughts or feelings associated with those memories.
This is your time to navigate through the feelings that come up,
Like a ship at sea.
You can choose to ride the waves or fight against them,
Depending on the direction you want to go here.
You are the captain of this ship.
Coping with loneliness may mean that you let out emotion physically,
Releasing tears or tension in your body.
Notice as you're breathing here any places where you may be holding on,
And with your breath,
Invite yourself to let go of this hold.
Breathe out,
Let go.
Find yourself in the bright memories that serve as inhaling that warmth,
That comfort.
You can see yourself floating amongst these happy memories.
You are buoyant.
You are light and free.
You have control of this ship and can choose to linger in a memory,
Or keep sailing,
Releasing tension or emotion,
And filling yourself up with more and more warmth,
Comfort,
And love.
You are never alone.
This loving energy is always swirling around you.
With your sailing through life,
Sometimes you may drop your anchor,
Going below the surface of the water and finding a dark,
Cold,
And empty place that feels very lonesome,
Yet familiar.
That's okay.
It's always okay to feel highs and lows.
It's also okay to feel like that dark place is familiar and welcoming.
How can we ever appreciate the light if we have not experienced the dark?
You may find yourself during this practice,
Dipping into this dark place,
Like a siren that's calling you back despite your efforts to escape.
Find your breath.
Find the warmth.
Inhale,
Filling you up,
Making you feel buoyant again.
This work is not easy.
Takes practice to lift yourself up again and again.
It takes work to realize that loving energy surrounds you always.
Before ending this practice,
Envision the anchor that pulls you down into this lonely place.
See it sitting on the bottom of the ocean,
Heavy,
Cold,
Stubborn.
Can you see the chain between the anchor and your boat?
Imagine this chain is dissolving into nothingness until you're permanently free from the weight.
See yourself sailing into the sunset.
And leave the anchor behind,
My friend.
You can continue working on this meditation and pause this recording,
Maybe repeating a mantra.
You are free.
You are light.
You are buoyant.
You are not alone.
You are surrounded by loving,
Beautiful light.
When you are ready,
Close this meditation,
Bringing your awareness back into your present space.
Taking a moment with your breath,
Filling yourself up with warm inhales,
Letting go of any tension,
Any feelings of emptiness on your exhales.
Before you go,
Take a moment to acknowledge your efforts.
I am so proud of you for doing this work and I'm always here for you.
Sending my love and light from my heart to yours.
Namaste.
