Hello and welcome to this meditation for loneliness.
Throughout the next 10 to 15 minutes we're going to return to the truth of connection.
And so if you have found this meditation it's because there's something that might feel heavy or something that might be aching inside.
Perhaps it's a feeling of emptiness or longing.
And that is a feeling that is known as loneliness and that most people to push away or to fix.
But what we're going to practice today is to just sit with it and maybe even learn from it.
So find yourself a comfortable seat or lying down somewhere that feels like it can hold you.
Let your shoulder soften a little and let your breath land gently in your body.
And when you're ready close your eyes and take a deep breath in and a long slow breath out.
Loneliness can show up in all sorts of ways.
It doesn't always mean you are physically alone.
Sometimes it shows up in a crowded room or even when someone's lying right next to you.
And when it hits it's not just emotional it can be physical like your chest is a little heavier or there's space inside you that used to feel full.
So see if you can find this sensation in your body and then simply notice it without judgment.
This feeling is a part of the human experience.
It's not evidence that something is wrong with you.
It's evidence that you are alive and sensitive and wired for a connection.
Let your breath stay soft as we sit with this together.
There's something important about slowing down enough to feel these sensations because loneliness often masks something deeper.
It's not just a desire to be around people but usually a longing to feel understood.
To feel like someone sees you,
Really sees you.
And sometimes the one who needs to see you most is you.
So taking a moment to check in with yourself.
Asking yourself quietly,
What part of me is asking for care right now?
What part of me is asking for care right now?
Be gentle with yourself when you ask these questions.
Try not to put too much pressure or have an expectation that you must get a big insight.
See if there's anything that you can find and if not that's also okay.
Letting yourself notice all of these parts of yourself.
The tired part,
The overwhelmed,
The part that's been holding it all together for too long.
And then simply witness.
As you stay with your breath,
Notice what it's like to simply be here without running away from this feeling.
Notice the power of this kind of presence.
The presence where nothing is changing on the outside but something shifts inside.
This is what happens when you stop abandoning yourself in moments of discomfort.
Let yourself rest in this courage to sit with the feeling for a little bit longer.
And as we draw this meditation to a close,
Just take a moment to notice how you're feeling.
Know that loneliness doesn't always need a sense of warmth and permission to be felt,
Which is what you gave yourself today.
So thank you very much for being here and for staying with yourself in this moment.
Take a final breath in and gently exhale.
And when you're ready,
Open your eyes.
Welcome back.
