Oneness & Connection Meditation: Go From Loneliness To Bliss

Hey,

I'm Cyrus and welcome to this meditation session on becoming one with your surroundings and connecting more deeply to the world around you.

This session is going to be great if you're feeling disconnected,

Lonely,

Separate,

And alienated from others in the world,

Or if you're in a good place but you just want to deepen your feeling of connection to the world.

Now if you are in this state of feeling disconnected and separate,

It's a state that we all find ourselves in sometimes,

And sometimes for a long time.

But this session will guide you to the place where you feel that indescribable feeling of connection and oneness with the world and others.

So just do your best to stay in rhythm with the flow of it,

One moment at a time,

And by the end you'll most likely experience a big improvement in your feeling and your perception.

So let's go ahead and start by just putting our phones on Do Not Disturb,

Eliminating any potential distractions,

And then you want to sit in a chair with Get Back support.

And if you're indoors,

I suggest facing a window with a calming scene,

Maybe some trees or nature if it's in your field of vision,

But nothing too visually busy or distracting.

And if that option to look out a window isn't available,

I suggest just sitting with your back to a wall and facing the rest of the room.

And once you're comfortable and oriented in whatever position you choose,

Choose a specific spot straight down the center of your line of vision to rest your eyes on,

Like a dot or something specific that your eyes can rest on straight down the center of your line of vision.

And then you want to keep your eyes locked on this spot,

Of course blinking naturally throughout the course of the session,

And that stillness of the eyes throughout the session is going to help you find that slowness and deeper feeling of connection.

So now that our lower back is scooched against the chair and our spine is straight,

Our neck is upright and straight,

Our hands are comfortable in our lap,

Our feet are comfortable on the floor,

Our eyes are rested on whatever spot we've chosen,

And we're upright and alert but relaxed,

Let's begin by breathing.

We're just going to go in through the nose and out through the mouth,

Four breaths in a rhythm,

Starting right now.

Then in through the nose,

Nice and deep.

And breathing out through the mouth.

Once again going a little bit deeper in through the nose,

Filling up the body.

And letting go,

Releasing out through the mouth.

Again breathing in through the nose,

Maintaining your rhythm.

And letting go through the mouth.

Going in through the nose once more and concentrating on the flow of breath as you go in.

And focusing on the flow of breath as you breathe out.

And now we're going to do two breath holds,

Just starting to breathe in through the nose and holding the breath at the top.

And as you hold your breath,

Focus on the energy in your body.

And breathing out,

Releasing gently.

And just one more breath hold,

Making it the deepest breath yet,

Breathing in through the nose and filling up the entire body.

Breathing at the top and concentrating on your body and the room around you at the same time.

Body and room,

Paying attention as you hold.

And gently releasing slowly but surely through the mouth.

Now if you feel good in the position you're in and you feel like it's sustainable,

Then just commit to it.

But if you feel like you need to make any final adjustments to your physical position,

Just make them calmly and precisely in the next 10 seconds or so.

And now that you've settled into that final position,

Just give yourself a clear mental instruction that no matter what,

As long as there's no urgent reason to move,

You're going to maintain your stillness.

Make that decision in your mind.

Committing to that stillness will bring you into the deepest feeling of connection with the world over time.

So even if you're tempted to move,

As long as it's not for an urgent reason,

Just resolve to remain still and breathe through any difficulty,

Taking it as a momentary wave until it passes by you.

And just notice how it feels to choose to be still.

Notice any tension around that.

And just allow yourself to relax that tension and ease into that stillness,

Into that challenge.

Now let's begin by just feeling how we feel.

Feel how you feel in this moment.

If there's loneliness,

Disconnection,

Separateness,

What does that feel like in your body?

Don't think about it,

Just feel it.

What are the sensations you notice?

Are there sensations of heaviness,

Emptiness,

Numbness?

Just notice the sensations directly but don't judge them or judge yourself.

Now really shift into starting to feel yourself allowing those feelings and sensations to be there.

Instead of fighting them or trying to change them,

Just make space for them to exist and kick their feet back.

Notice how the more you make space for these feelings and sensations without fighting them,

The more space you'll start to feel and the more space we'll have to start connecting.

So feeling the feelings and sensations for a few more moments with no resistance.

Just sticking with those feelings for a few more moments so that they don't cloud our vision as much and stick in the way of that feeling of connection.

Just feel those sensations for a few more moments with no resistance.

Let yourself process them fully without thinking about them.

Just feeling.

Now that you've acknowledged and felt those sensations,

Set a clear intention to let as much of those sensations go as you can.

Start to breathe deeply in and out at your own pace and on the exhales feel that energy flowing out of your body.

Feel yourself letting them go.

Don't think about how to let it go,

Just let it go.

Breathe it out like a wave passing through you.

Now that we've let go of some of those emotions and sensations,

Let's shift to watching our thoughts for a few moments.

Aim to let go of control and just immediately notice what thoughts and stories are flowing through your mind.

See how detached you can be from that voice in your head.

Just watch it,

Don't buy into everything it says.

Just listen totally non-judgmentally,

But don't get drawn into it,

Just watching,

Just watching.

Notice any emotions fueling the thoughts and the stories.

What feeling is behind these thoughts?

Just notice,

Don't judge.

Now watch for a few more moments of total attention.

Raise your concentration,

Aim to not let a single thought slip past you without you noticing it.

Staying with them moment to moment,

No matter where the thoughts jump.

Now take a moment to unconditionally accept all the thoughts that just went through your mind.

Take a deep breath and let all the thoughts go for the rest of the session.

When the thoughts come up,

Just let them go the instant you notice them arise.

And in the spirit of that,

Let's start to move into the body and feel each part of the body like a flashlight moving around.

Start with your hands,

With your body still and your eyes on your spot,

Just bring your attention to the feeling in your hands.

Let go and go past your thoughts and just feel the energy in your hands directly,

Even if it's very subtle at first.

See if you can feel that subtle vibration in the hands and the fingers.

Maybe you can even connect and feel the subtle pulsation of blood in the hands.

Now don't limit your attention,

Really open up your full bandwidth and start to put your full attention on your hands and fingers.

Put your whole mind into your hands and fingers.

From the hands with your whole mind.

Feel how you can control the hands and fingers with the slightest impulse of your brain,

But you're choosing to remain still and you're totally connected to your hands with your awareness.

Now shift your attention instinctively,

Confidently into your arms.

Feel the attention and energy transferring into the arms.

Start to feel the subtle energy buzzing directly up and down the arms.

Now smoothly move your attention into your chest.

Notice the sensations in your chest.

Go past all your thoughts and the layer of your mind and see if you can start to feel your heart beating in your chest.

Feel your connection to your heartbeat.

Now move into your stomach,

Feel your stomach,

Feel the hunger or fullness of your stomach or anywhere on that spectrum.

Feel how those sensations of hunger or fullness in the stomach are connected to your brain communicating directly in this moment.

Now drop down a little further and move into the pelvic floor with your attention and feel the energy directly at the pelvic floor.

Feel that sense of connection switching on as you move into the legs,

Feel the legs.

Drop down further,

Feel the feet.

Once again put your whole mind into your feet,

Don't view them as these separate things,

Feel your direct connection to your feet as you put your whole mind and attention straight into them.

Now rise up and shift into the back,

Feel the muscles of the lower back,

The middle back,

The upper back and go back down and feel the base of your spine all the way up to the top of the spine near the back of your head.

Feel the top of your head,

Your forehead starting to be so attentive that you feel your detailed subtle connection to these spots,

Moving to the eyes,

Feeling the nose,

The sensation in your lips,

The inside of the mouth,

The architecture of your jaw,

Notice your ears.

Now stay alert as we begin to relax,

Allow your head and facial muscles to relax,

Feel that relaxation cascading down the front of the body,

The chest and stomach opening and softening,

The arms and hands chilling out,

The pelvic floor dropping any tension,

The legs and feet unclenching,

Releasing.

Now feel your whole body head to toe relaxed and attentive to your direct connection to every part of the body at the same time for a few moments of total attention.

Let your breath flow to you naturally at its own pace and dive past the layer of your thoughts over and over deeper into the body on a direct level.

Keep paying attention to the body head to toe a little bit longer using your attention Now start to hear the sounds close to you.

Hear those subtle sounds and feel their rhythm harmonizing with your body.

Allow your body to vibe with those sounds effortlessly.

Now reach into the distance with your attention and start to hear the far away sounds.

Let your whole attention into those far away sounds,

Isolate them with your focus.

Now contract your attention back inwards and shift to feel the air on your skin.

Notice the temperature and the sensations dancing on the surface of your skin,

Just having a dance party.

Now pivoting your attention to feel the clothing on your skin.

Feel the minute details of the fabric making contact.

Start to pay close attention and feel the clothing like it's a part of your skin.

Now feel your butt in the chair and your feet on the floor and feel yourself grounded by the wondrousness of gravity,

Feeling your body heavy and solid.

Now shift simply with your intuition to feel the opposite,

Feel yourself lifting off,

Starting to float,

The lightness of your body appearing as you release all the tension in your body and allow yourself to get lighter and lighter with every breath as it flows to you.

Now feel those energies merging into each other at the same time like a chocolate vanilla ice cream swirl just effortlessly blending,

Feeling the lightness and the gravity simultaneously.

And now keeping your eyes on your spot,

See the objects in front of you in your peripheral vision.

Start to expand your peripheral vision even further until you start to see what's in the corners of your vision without moving your eyes.

Now instantaneously see the whole field of vision at once.

Start to see all the objects in your field of vision like they're an extension of your body.

Feel all the objects like you felt your body.

Don't think about it,

Just pay such close attention that you feel the sensation of yourself becoming one with the objects.

Aim to stay relaxed and maintain that intensity of attention on your field of vision for a couple more moments.

Start to become aware of the space in the room,

The air around you.

Now feel the walls of the room around you.

And spontaneously now begin to feel the entire room and your body as one.

Keep your body physically still and feel it melt into the room and become invisible as you keep your attention on the entire room.

Keep yourself mentally engaged as you stay relaxed and intensify your attention to the point where you feel the entire room at the same time,

Moment to moment.

Keep letting go of thoughts the instant they start to come up and keep your attention locked into the entire room and your body as one,

So much that you feel the room like it is a part of you for a few more moments of total attention.

Now extend your attention past the room and start to feel the space out in the distance,

No limits,

No walls,

Just feel all the energy around you as far as your awareness can go out.

Feel your way into the entire building you're in,

The block,

The neighborhood,

Just feel your awareness expand with no limits and be aware of the entire moment and everything your senses perceive at once.

See and all the space around you as one,

Body and space as one,

Letting go and going deeper and deeper and deeper.

Listen guide your attention into it completely until you feel that distinct sensation of awareness.

Keep expanding with your awareness like a wave over and over,

Just crashing over everything that arises with your awareness until that feeling of becoming your surroundings continuously intensifies.

Don't think about how to let go,

Just let go and keep expanding into everything around you,

Becoming everything around you,

Deeper and more completely.

Feel your body becoming light,

Effortless,

Invisible and feel everything now as one field of energy.

Don't think,

Just feel,

This is a feeling and direct awareness thing only.

Body and space as one field,

Staying with it moment to moment.

Begin to feel your own stillness and the stillness of everything around you.

Really perceive this deep stillness,

Underline everything and allow it to connect you and recharge your soul and your spirit.

Feel the enormously powerful delicateness of that stillness and sit in the total attention and awareness of space,

Moment to moment for a few more moments of stillness and dedicated focus,

Feeling everything as an extension and reflection of yourself,

Totally one with it all.

Let's go together.

Now take a moment and when you feel ready,

Go ahead and close your eyes.

Allow yourself to slow down and relax totally.

But in that slowness and that calmness,

Stay alert.

Now call to mind a place in nature that you've been or that you love to go,

Somewhere with grass and trees and water.

Or you can simply imagine a place if you like.

See and feel yourself in that place like it's totally real.

Feel your bare feet in the grass,

Totally connected to the earth.

Walking along the grass and enjoying the feeling of connection.

See and feel yourself breathing in the fresh air,

That fresh air invigorating you totally.

See yourself reaching out to touch a tall majestic tree now.

As you touch it,

Feel its energy running through your body,

The magnetic energy from the earth under your feet and the tree coursing through you,

Charging you up and connecting you to the earth.

See the sun in your mind beaming down,

Its warmth helping you feel relaxed and open.

See yourself dipping your toes in a flowing river,

Cooling you off,

Feeling the flow of life underneath you.

Open up your vision and your feeling and feel and see the animals and the birds and the insects around you and feel your deep inherent connection to nature and all the creatures surrounding you.

Now staying in this place of beauty and connection in your mind,

Call to mind a particular person that you love or people that you love.

Picture them clearly in front of you and see yourself feeling them,

Their vibe,

Their energy connected to yours effortlessly and directly.

Take eye contact with them and see them as yourself,

As if you are them and they are you.

Feel yourself loving them and wanting the best for them,

Just like on the deepest level you want the best for yourself.

Wish that for them as you look into their eyes.

Now give them a hug if you wish and then let them go in your mind.

Now picture an acquaintance or a person or people that you feel neutral about.

Once again see them in front of you and feel their energy,

Look into their eyes.

To feel them as yourself like you're looking in a mirror and let go of the feeling of separateness between you and see and feel a deep,

Natural,

Calm and human connection.

Feel any fear or anxiety melting away and turning into pure relaxation and love towards this person or people.

Now let them go in your mind and be on their way and start to see a person or people that you dislike in front of you.

Not anyone that you feel intense,

Overwhelming,

Negative emotion towards,

Just normal levels of dislike or annoyance.

Once you see that person or people in front of you,

Feel their energy and try to let go of any negative feelings as you look into their eyes and see yourself in them.

Make a sincere effort to feel them as yourself,

To aim to forgive and let go of anything blocking a feeling of understanding and openness towards them.

If it's challenging just aim to do it for your own sake,

Feel that openness and peace opening up within yourself as you seek to forgive,

To understand,

To let go and feel that harmony and oneness between yourself and all people and creatures.

Now finally shift to see and feel yourself moving through your day relaxed and focused on one moment at a time.

One detail,

One action,

One person at a time with your full attention.

Feel how as you pour your attention into only what's in front of you,

You feel this feeling of oneness and becoming what's in front of you.

See and feel how as you practice that,

That feeling of oneness gets mirrored back to you and you feel that connection more and more continuously,

The separateness melting away.

Take a few final moments to see and feel this in your body,

This fullness and flow of life energy all around you,

Moving freely through you,

Supporting you and feeling that more overflowing cup of energy rotating easily through you as you stay present to what's in front of you.

Remember to come back to this track on a regular,

Maybe even daily basis to deepen this feeling of oneness and connection and it'll begin to gather momentum and transform your experience the more you practice.

Treat it as a skill you want to practice regularly to get better at it and experience the benefits of and you will.

When you feel ready,

Slowly open your eyes,

Have a stretch if you like and maintain that feeling of connection to the world and everything around you by letting go of thoughts and distractions as they arise and staying relaxed and fully focused on what's right in front of you throughout the day.

Just keeping it simple.

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