Find a comfortable and quiet space to sit or lie down.
Close your eyes and take a few deep breaths,
Allowing yourself to settle into the present moment.
Inhale deeply through the nose.
Hold for a moment.
And exhale slowly.
And again,
Breathing in deeply into your lungs and down to your belly,
Feeling it expand.
And hold.
And let it all out through the mouth.
Let each breath ground you in the present.
And one more nice,
Long,
Deep breath in,
Filling up your belly.
And let a nice,
Long,
Slow breath out through the mouth.
Now let's go inward.
I want you to acknowledge the emotions you're carrying,
Particularly sadness and loneliness.
Allow them to exist in your body without judgment or resistance.
Just let them be for just a few moments.
Notice where they are in your body,
As if you could pinpoint a specific spot.
Perhaps your heart,
Your stomach,
Or your throat.
And if it's multiple spots,
Let's just focus on one.
Feel any emotions residing there.
Now just identify the sensation you're feeling.
Is it tension?
Tightness?
Heaviness?
Thickness?
Emptiness?
What are the sensations you're feeling?
Feel it.
Even imagine what it looks like.
Acknowledge them with kindness,
As if you're offering a compassionate embrace to your body.
Now,
As you're still focusing on the sensations in your body,
I want you to bring your awareness to your breathing.
Breathe into the sensations.
Breathe in peace and surrender,
And allow yourself to really feel those sensations that your body wants you to feel.
Now breathe out the sensation you're feeling.
Allow yourself to fully feel the sensations that come from sadness and loneliness.
Now just imagine these emotions as gentle waves,
Ebbing and flowing.
Instead of resisting,
Invite them to be present.
Notice where these emotions manifest in your body.
Breathe into those areas,
Acknowledging the emotions with acceptance and understanding.
Again,
Breathe in peace,
And breathe out whatever sensation you're feeling.
Notice the gentle rise and fall of your chest and the rhythmic nature of your breathing.
Breathe in peace,
And breathe out the sensation.
As you breathe,
Visualize a calming light surrounding you.
With each breath,
This light expands,
Creating a comforting space around you.
Breathe in peace,
Perhaps feeling lightness,
Warmth,
And release.
And breathe out the sensation.
Feel it floating away,
Getting lighter.
Now picture a peaceful lake within your mind.
As you continue to breathe,
Visualize the ripples on the surface gradually calming.
Sense the stillness and tranquility spreading through your entire being.
Remind yourself that it's okay to feel and express these emotions.
Embracing them is a step toward healing.
