Feeling Isolated? Try This 20-minute Connection Practice — From Bob Stahl, on mindful.org
The “web of life” meditation helps dissolve the illusion of that we are all separate by cultivating feelings of safety, compassion, and love. Over time, this practice will increase your feelings of connection not only to yourself, but also to your family, friends, work associates, and fellow living beings, the world around you, and the universe.
This meditation will help you develop a deeper sense of connection—both to the present moment and those around you. Read through the entire script first to familiarize yourself with the practice, then do the practice, referring back to the text as needed and pausing briefly after each paragraph. Set aside about twenty minutes for this practice. Find a comfortable position on a cushion or chair or lying on a bed or the floor. Turn off your phone or other devices so you can remain undisturbed.
· Begin by checking in. Begin by taking a few moments to arrive and settle in by bringing your awareness into your mind and body. Acknowledge how you are feeling and let it be.
· Gently shift to mindful breathing, being aware of breathing in and out. There’s need to manipulate the breath in any way—just breathing in and out, normally and naturally.
· Shift attention to where you’re seated. Begin to feel the connection of your body on the chair, cushion, bed, or mat, and feel its connection to the floor. Reflect on the connection of the floor to the building you are in and its connection to the earth farther below.
· Let your awareness expand to include the earth below you. Feel that sense of being held by the earth below you, and just allow yourself to be held by the earth. You are in a safe space and you can breathe in and out with ease in your body and mind.
· Feel how the earth rises up to hold and embrace you. There is nothing more you need to do, nowhere you have to go, and no one you have to be. Just being held in the heart of kindness and letting be.
· Bring to mind someone you would hold this way. Reflect on your loved ones being held in the same way—with safety and ease of body and mind. Reflect on how the earth holds all beings, whether they are acquaintances, strangers, or difficult ones—with no bias, no discrimination, no separation.