This is a meditation for loneliness. First put both of your hands on your chest. Feel the warmth of your hands going in your chest, and slowly let the warmth penetrate into your body. Connect deeply with yourself while you are doing this. Feel your hands, feel your body, feel the warmth of your hands, And feel it as a soothing caring gesture to yourself. While doing this meditation, sit comfortably on a chair, or sit in a meditation pose, or lay down. You can have your thumbs touching your pointers or your middle fingers, or fold your hands on top of one another on your lap, but you can choose to keep your hands on your chest instead if this feels right to you. Either way is okay. Now, gently close your eyes

Let’s take 3 deep breaths in through your nose, and with each breath visualize light coming into our bodies and while breathing out through your mouth, visualize stress leaving your body. So let’s take the first deep breath in six counts. Breathe in: 1,2,3,4,5,6 feel the light coming into your body into the stress, and breath out through your mouth 1,2,3,4,5,6 let go of the stress. Good now let’s do it again six counts while you visualize the light coming into your body. Let’s start 1,2,3,4,5,6. And breathe out 1,2,3,4,5,6 through your mouth the stress you no longer need in your body. And then again breathe in six counts through your nose, inviting light penetrating your body, there you go. And out, let go of the stress on six counts.

To make sure your brain is free from lingering thoughts, visualize, think, sense, feel, imagine, or any other way you can do it, letting go of your thoughts that are not relevant to what we are doing. You can do this by visualizing, or sensing, thinking, feeling or imagining your thoughts drifting away as little white clouds on a blue sky. See the little clouds slowly disappearing while in the meantime you can connect with your feelings of being lonely.

There are different kinds of feeling lonely. Lonely in the sense of having no one to fall back on, or lonely as feeling lonely in the world, or feeling different from other people even though you have people around you. Feelings of loneliness often come because internally we feel insecure that we are not worth it or that people might not like us. So if you don’t have your hands on your chest anymore, put them back on your chest, And let the warmth from your hands caress that feeling as an embrace of taking care of yourself. As an understanding of how hard it is. It is okay you feel the way you do. Breathe light into your feelings of being lonely, and release them by breathing them out through your mouth. And again breathe the light into your feelings, while visualizing breaking up the fear around feeling lonely, and release out through your mouth. And again breathe into these feelings with laser focus to release them, and continue to do this for a little bit. Breathe into it while breathing light into the cells and into each of the feelings of loneliness. If your feelings of loneliness sit in your chest then touch your chest. If they reside in your stomach, hold your stomach; wherever you feel the most sensation of feeling lonely in your body. When you think and feel about where in your body these feelings of loneliness are stored, allow your hands to follow. Create this warm, loving embrace into those feelings. Tell yourself, “I came to this world so I am here and that means I am supposed to be here. I am going to own every step I take on this earth because this earth is as much of mine as everyone else. Then again, breathe light into the loneliness and breathe out through your mouth and let it go. And do that a few more times.

On the next breathe in, breathe in light and love for yourself. Say to yourself “I love myself. I love myself and I am going to be my own best friend”. And then breathe out all the stress that is connected with that, let it go . Then visualize yourself in the midst of a group of people. While you are there, slowly start participating, say something or connect with someone or give someone a compliment or ask a question about something. Visualize, think, sense, feel, imagine having this enormous joy inside while you are doing that. Remind yourself that you are courageous, that you can do this, that you are worth it.

Again Breathe into the light, breathe the love into your body and now combine this with courage, breathe it in, allow the sensations fill your lungs, fill your belly. And breathe out the loneliness. Breathe in love and courage and breathe out the loneliness. Tell yourself you are good, you are more than good enough, and you are worth being a friend and having friends. So with the next breath in, bring the light in and tell yourself I am good and I am worth it. Breathe out and release the loneliness. And again breathe in the light repeating, I am good, I am courageous, I love myself, and I am worth it. So let’s breathe it in all four, I am love , I am courageous, I am good, I am worth it, breathe it all in. Let it absorb into the cells of your body, and breathe out the loneliness. And now do this for a minute by yourself with every breath, in breathe in love, courage, I am good, I am worth it. And every breathe out let go feelings of loneliness through your mouth. I will be back in one minute.

Good and now one more time breathe in the light, and breathe out let go of the loneliness. Now slowly imagine yourself walking around where you were, with the comfort and the security that it is all okay. You are brave, you are worth it, and that you are love, loved and lovable. So slowly when you are ready bring this with you when you open your eyes and wiggle your feet and your toes and your fingers. When you are ready, open your eyes, put your hands back on your chest if they are not there and with more intention tell yourself I am loved. Now when you are ready, and you eyes are open go into the world with this new found feeling of security. Namaste.