When I feel isolated.
Welcome to this practice.
Sometimes,
Maybe more than sometimes,
Work can feel very lonely.
Despite the people that are around us,
We can still feel alone amongst people.
This can really hurt.
From a human perspective,
This feeling has a function.
Our bodies evolved to signal pain when connection is missing.
Nudging us toward belonging.
When you've been hurt before,
Pulling back has felt safer.
This is not a flaw.
It's our nervous system.
Our minds and bodies trying to protect us.
Right now,
What we're going to do is something to soothe that signal.
Slowing the breath.
Taking a gentle breath in and out.
You may like to use the words here on the in-breath,
And now on the out-breath.
Here on the in-breath,
And now on the out-breath.
Keep going at your own pace.
As you do this,
Every moment you are with your breathing brings on a part of our brain that helps us feel more connected,
Grounded,
Emotionally regulated.
You doing this right now,
Here,
Now,
Here on the in-breath,
Now on the out-breath.
By doing this,
Every moment you are with the breath,
You're taking care of yourself.
You might even notice as your body continues to breathe that your breath begins to slow.
Allow your shoulders to soften,
Your chest to loosen.
We don't need to feel instantly connected to the external world right now.
This is about connecting,
Connecting to ourselves.
Simply calming your nervous system by connecting to your breath.
As you breathe,
You might imagine one small kind act of connection that you could make today.
A hello to somebody,
A check-in to somebody,
Or simply a moment of appreciating that you can be here for yourself.
There's no pressure,
Just the idea that connection starts gently on the in-breath.
Within.
One more slow breath,
Here,
Now.
Your feelings make sense.
You matter,
Even on the days where your mind gives you a narrative that these are lonely days.
Come back to yourself.
You've got this.
And as we close,
Remember this,
Feeling isolated doesn't mean you're forgotten.
People are often so caught up in their own journeys,
Their struggles,
Their responsibilities,
Their healing,
That it can feel like disconnection.
At times,
They may even choose distance on purpose.
If so,
That too is part of their journey.
Neither of these is a verdict on your value.
Disconnection is not proof that you are unworthy.
It is a reminder that every person walks their own path.
What matters right now is that you've paused,
Breathed,
And cared for yourself in this moment.
That is connection too,
A thread you can hold onto until others weave back in.
You matter,
Even in silence.
May I be gentle with myself,
Even when I feel alone.
May I be gentle with myself,
Even when I feel alone.
This meditation has come to an end.
Namaste.
