So as we start this practice,
Just even knowing that,
You know,
You don't need to be perfectly quiet.
You don't need to be in any particular situation.
You don't need to make this moment different from the moment that you're actually having.
We want to do in a way is just simply notice that you are here.
So maybe just right now.
Noticing support beneath the body.
Maybe that's noticing feet in contact with the floor.
Your hands resting somewhere.
Becoming aware of the movement of the breath right now.
No need to change your breathing in any way.
Just seeing if you might notice.
The breath coming in.
The breath going out.
Just watching the breath.
Like you might stand at a seashore.
Watching the breath coming in.
And the breath going out.
Letting your eyes close over.
Or softening the gaze.
And seeing if you might like to place a hand just on some place on your body.
If that feels comforting.
Maybe on your heart space or your belly.
I'm quietly acknowledging.
This is where I am.
This is where I am.
There may be tiredness here.
There might be love.
There may be frustration.
Tenderness.
Resentment Gratitude.
Fear.
And maybe there is loneliness too.
Nothing needs to be pushed away.
Nothing needs to be made more beautiful than it is.
Shina will.
That is,
Or is.
Perhaps noticing where loneliness is felt in your body.
Not analyzing it.
Just seeing might it be noticed.
A heaviness around the heart perhaps.
A hollow place.
Tightness in the throat.
Weariness.
Or maybe nothing in particular.
Whatever you find.
See if you might meet it gently.
As you might sit beside someone you love who was feeling lonely.
No fixing.
No advice.
Just presence.
And now become aware that somewhere,
Maybe very far from you.
Another caregiver knows something of this feeling.
Someone else has sat awake at night.
Someone else has wondered how long they can keep going.
Someone else has missed the life they once had.
Someone else has loved deeply and felt lonely at the very same time.
You do not need to know their name.
Simply remember.
I am not the only one.
I am not the only one.
Different lives.
Different stories.
Allowing what is true to be true.
Shina will.
That is what is.
And I do not have to carry it all alone.
And now imagine some small source of companionship in your own life.
Person.
An animal.
A tree.
A place in nature.
A community.
And memory.
The sacred or source or ground of our being.
However you might understand it.
No need to search too hard.
Simply allow whatever comes to come.
Your place of companionship.
And perhaps resting there for a few breaths.
Held in some mysterious way.
In something larger than this one experience of loneliness.
And before we finish this practice.
Asking yourself very gently.
What small connection would nourish me now?
Not what should I do.
Not how do I solve my life.
Just what small connection would nourish me now?
Listen.
And let whatever answer comes be enough.
Sheena will.
This is what is.
And right here.
Right now.
In the midst of what is.
May I remember that I too am worthy of care.
So returning now to an awareness of the body in contact with support.
Maybe feet in contact with floor.
Your seat or your back in contact with chair.
Noticing air circulation around the body.
And when you're ready,
Nice and slowly.
Lifting the gaze or opening the eyes.
And allowing yourself to become aware again of your own space,
The place that you're in.
And then in the next minute or two,
Letting your body have even a little movement.
Maybe it's just wiggling fingers and toes.
Maybe your shoulders or neck might like a little movement.
Perhaps for you,
It's just a smile arriving on the face,
Or your body might like a nice,
Long,
Slow stretch.
Or a big yawn.
Or a loud sigh.
Just letting your body have now what it needs.
