Welcome.
This practice is designed to help you honor your feelings of longing while gently redirecting your energy inward and fostering self-compassion,
Deeper understanding and inner peace.
Get into a comfortable position,
Either seated or lying down.
Let your spine be relaxed,
Your jaw loose,
Your hands resting naturally.
And whenever you're ready,
Gently close your eyes.
Take a slow breath in through your nose and a soft,
Unforced exhale out through your mouth.
Again,
Inhale and exhale.
Just let the breath move naturally for a moment.
Feel the weight of your body,
The surface beneath you holding all of you without asking anything in return.
Nothing to do,
Nowhere to be,
Just you,
Here.
Begin to notice the breath,
The way it enters,
The way it leaves.
No need to deepen it yet,
Just watching.
Breathing in,
Notice the coolness of the air.
Breathing out,
Notice the warmth.
Stay with this for a few breaths,
Simply noticing.
Now bring one hand to your belly and one hand to your heart.
Feel the gentle contact of your own touch.
We breathe in a way that signals safety to your nervous system.
Inhale softly through the nose for 4,
1,
2,
3,
4.
Exhale through the mouth for 6,
1,
2,
3,
4,
5,
6.
If the breath length feels too long or too short at any moment,
Adjust it to your needs.
The intention is simply longer exhales than inhales.
Longer exhales activate your parasympathetic nervous system and signal the body that you're safe,
Which lets calm spread through you.
Breathe like this for the next 30 seconds.
Now let the breath return to a natural rhythm,
Keep your hands where they are.
Gently bring to mind the feeling of missing someone.
Not the story,
Not the memories,
Not the reasons,
Just a raw sensation of longing.
What does it leave in your body?
Notice without changing anything.
Maybe it is in the chest,
Maybe the belly,
Maybe the throat,
Maybe scattered throughout.
Just observe it.
Let it be exactly as it is.
There is nothing wrong with longing.
Longing is love wanting somewhere to go.
You're not weak for feeling this.
You're human,
You're alive.
Stay with it gently,
Like holding a child in your arms.
Now in your own way,
Ask the longing.
What is it that you truly need?
Ask it without forcing an answer,
Just listen.
Maybe the need is connection,
Maybe to feel chosen,
Seen,
Held,
Respected,
Safe or loved.
Maybe it is a need for closure,
Understanding or feeling understood.
Whatever comes,
Welcome it.
Good.
By looking at the deeper need behind your longing,
You could now see that the longing isn't actually about the other person.
It is about a need within you that is asking to be met.
Now imagine giving that need to yourself.
If the need was to feel chosen,
Tell yourself gently,
I choose you.
I'm here for you.
If the need was to feel seen,
I see you.
I understand your heart.
If the need was to feel held,
Give yourself a gentle self hug.
If the need was to feel loved,
Say I love you.
I love your depth.
I love your heart.
If the need was for understanding or closure,
Remember that other people cannot always give us the closure we need,
Nor can they always understand us,
No matter how clearly we try to explain.
Closure comes from witnessing your own experience.
Understanding comes from you acknowledging yourself.
So instead,
Place a gentle hand on your heart and say,
I hear you.
I understand why this mattered.
I understand why it hurt.
Your feelings make sense to me.
I won't leave you alone in this.
Let yourself be the one who receives you.
You're not abandoning yourself.
You're turning toward yourself.
This is what true love looks like.
Now imagine a warm golden light in your heart.
Soft,
Gentle,
Glowing.
This is the light of unconditional love.
With each inhale,
It expands.
With each exhale,
It fills your whole body.
Feel it in your chest,
Your belly,
Your ribs,
Down the arms,
The hands,
Down the legs,
The feet,
Up the throat,
The face,
The crown of the head.
Your whole body is filled with this warm,
Unconditional love.
Bathe in this light.
Bathe in this warmth.
Feel the love.
You're held.
You're supported.
You're whole.
You are enough.
There is no emptiness here.
There is no lack.
Only fullness.
Only home.
Now silently or out loud,
Repeat,
I choose my peace.
I choose myself.
I am at home within me.
I am loved.
I am held.
Let this word sink deep.
Let them become true in your chest,
Your breath,
Your bones.
Begin to take a soft,
Natural inhale and a gentle exhale.
Wiggle the fingers and toes and notice the room around you again.
And when you're ready,
Slowly open your eyes.
You're here.
You came home to yourself.
You did that.
You didn't abandon yourself.
You stayed.
And that is love.
