Hey,
It's Cyrus.
If you're feeling alone,
This is the meditation for you.
We're going to hold space for that feeling,
But also see if we can gradually find a path towards connection.
And even though you may feel alone,
Just be aware that for now,
You're not alone because I'm here guiding you through this.
So when you feel ready,
Find a comfortable position.
Close your eyes.
Take a slow,
Deep,
And easy breath in through your nose down to your toes.
And allow the exhale to wash easily out through the mouth.
Breathe a little bit deeper and imagine like you're grounding yourself,
Like your roots are flowing into the earth as you breathe down through the feet.
And allow that grounded energy to diffuse all within and around you as you exhale.
Be aware of your head,
The sensations in your head,
Your neck,
And the sensations in your neck and shoulders.
Be aware of your arms and the vibrating sensations in your arms and hands.
Be aware of your torso and the rivulets of energy that flow through your chest,
Your stomach,
And your back with the breath.
Be aware of your legs and the rivers of energy that coast up and down the legs and feet.
And be aware of your whole body,
Head to toe now,
Vibrating with that subtle life energy that gets slightly stronger the more you notice the breath interacting with it.
And now,
If it feels safe,
If you feel safe and ready to acknowledge the feelings behind that aloneness,
Just notice what you feel.
Maybe there's sadness,
Hurt,
Frustration,
Resentment,
Or any other emotion.
But just notice without overanalyzing what might be behind that feeling of being alone in this moment.
And if it feels safe and you feel ready,
Just allow some of that energy to float up to the surface of your body so it can be held in the space that we're holding for it together.
As those sensations arise,
Stay connected to them with your attention,
Focused on the sensations in the body and maintaining an observing separation from them,
Even as you stay connected to them with your attention,
Feeling them but watching them at the same time as you notice where in your body you feel those sensations of that feeling.
And just begin to hold those feelings and sensations with a delicate,
Gentle,
Nurturing attention,
Like you're holding the tiniest,
Most beautiful piece of saffron in the palm of your mental hands,
Just delicately holding that feeling of aloneness and whatever other sensations you're noticing in your body now.
If it feels safe,
Feel yourself letting go of resistance to those sensations and just allow them to flow like a wave running its course,
Imagining like they don't want to be stuck in your body anymore,
So you're just allowing them to flow through and out at their own pace.
We're not getting lost in it,
We're just deeply acknowledging that that feeling is present and holding it in loving surrender with a deep compassion as a choice in this moment.
And any aspects or amount of those feelings that are ready to evaporate,
Just allow them to decompress and dissolve out of the body,
Effortlessly now,
Into the infinite space of the universe that can handle those energies for you.
Simply relaxing and witnessing any excess pressure or tension crackling up and out of the body.
And any amount of aloneness or pain or hurt that's not ready to move yet,
That's okay,
Just feel yourself continuing to nurture it in a compassionate way,
Whatever remains for a moment.
And with whatever amount of aloneness or pain or hurt remains,
Just begin to get curious about that part of you in a non-judgmental way.
If it feels true,
You might start to observe it as a protector part of you that's blocking a natural sense of connection to yourself or others or the world because it doesn't trust connection or vulnerability.
And it might have good reasons for that,
So just start to get curious and listen to that part of you that might still feel somewhat stuck in its aloneness or protection of you.
Literally ask that part of you by connecting to where you feel it in your body.
What do you want me to know?
What are you protecting me from?
And be open to whatever intuition or answers bubble up from that part of you effortlessly.
And whatever you received as an answer in return,
See if you can communicate acknowledgment and empathy to that part of you,
Literally expressing to it now,
I understand,
Thank you for trying to protect me in those ways,
And see how it responds to your acknowledgment.
And if what it shared with you is still totally relevant and it feels right to honor the ways in which it's protecting you,
You might choose to simply stay in the place where you are internally right now if that's what feels right.
But if you feel ready and it feels true to move in some way,
Just ask that protective part of you to start to relax a little bit so you can feel some connection to yourself and maybe others in a way that feels safe to you,
Simply asking it to relax as much as it can so you can access the connectedness that you feel ready for now.
And if that protective wall relaxed itself a bit,
Just notice any sense of spaciousness that's opening up in your system,
In your energy field,
And simply embrace that movement and that flow however subtle or significant it might be in this moment,
Allowing it to effortlessly amplify its magnitude with the breath as you expand within and without.
If it feels safe,
Start to feel the sense of separateness melting away,
Feel the natural interconnectedness of everything washing through you,
As you sense yourself merging with the universe easily melting into its flow.
Feel how even though part of you might feel alone in your struggle or challenges,
That there are many others out there who feel the same and you are intrinsically connected.
With them in this moment,
Feel and sense that connectedness.
Feel and sense how you felt your own feelings and are more connected to yourself,
How you felt the world and your togetherness with others even in their struggles,
And that sense of connectedness to others and the world is also perhaps growing moment to moment.
And ask yourself,
Is there something that I want to do,
Any small step that would help me feel less alone and more connected if that's what I want.
Whether it's checking in with yourself emotionally on a daily basis,
Or reaching out to someone in your life you feel you may be able to trust,
Or joining a group or club or team that would provide a regular feeling of connection.
Just ask yourself if there's something you feel ready and want to do now and see what bubbles up.
And if something came up and there's a small first step you can take towards making that a reality,
I invite you to take that step now at your own pace if it feels good to you.
And open your eyes when you feel ready,
Coming back at your pace and bringing whatever sense of connection within or without that you cultivated back with you into this new moment,
Into the rest of your day.
And good luck with taking that first step if you choose to.
I thank you for taking this time for yourself today and I wish you a lovely rest of your day.
