Feeling lonely? Try these 3 mindfulness exercises

Photo by Nubelson Fernandes on Unsplash

Life can be lonely at times.

Maybe you're living alone and find yourself with no plans this weekend. Maybe you're at a party, surrounded by dozens of people but still feel that unpleasant feeling of isolation.

What should you do? Practicing mindfulness exercises can help!

What is mindfulness?

Mindfulness is the practice of being fully present. It's not about stopping your thoughts or controlling them. Instead, you observe your thoughts, your feelings, and your actions without judgment. To put it simply, it's a practice of awareness.

People may associate mindfulness exercises with meditation or yoga, but you can practice mindfulness in any situation, especially when you're feeling strong emotions like loneliness.

Photo by Dingzeyu Li on Unsplash

Self-reflection meditationis a mindfulness exercise that has you explore your thoughts and feelings.

Understanding what you're feeling can help you express yourself clearly, identify patterns in your emotions, and improve your emotional intelligence. When you feel lonely, take the time to reflect on your loneliness.

How to deal with loneliness through self-reflection meditation:

1. Create a calm environment. Find a quiet space where you can sit comfortably upright.

2. Take slow, deep breaths. Inhale for 4 seconds, then exhale for 8 seconds. Repeat until your breath naturally slows and steadies.

3. Relax your muscles. Soften your brows, unclench your jaw, and open your hands. Release any tension held in your body.

4. Acknowledge your feelings. Allow yourself to feel lonely. Say to yourself "I feel lonely, but it's okay to feel this way." Ask yourself what this loneliness is telling you and where it's coming from.

Practice self-reflection meditation to learn more about your loneliness and to reconnect with the forever companion in your life: yourself.

Affirmationsare short, positive statements that can help you deal with negative thoughts and feelings. Practicing affirmations can address your loneliness by counteracting the self-doubt and self-criticism often associated with it.

How to deal with loneliness: 10 affirmations

You can say, write, or simply read these affirmations to yourself:

1. I am enough.

2. There is nothing wrong with me.

3. This loneliness will pass.

4. I am comfortable in silence.

5. I am my own best friend and love myself unconditionally.

6. I am loved and appreciated by others.

7. I choose to overcome my loneliness.

8. I have an abundance of all good things.

9. I love and accept myself.

10. My loved ones support me.

Mindful movement can help combat loneliness. It transitions your mind from feeling lonely to feeling focused on the physical activity.

In mindful movement, you're in tune with your body. Think about how the movement makes you feel.

Deal with loneliness with these mindfulness exercises:

Yoga

Yoga can help you relax and release tension. Often, stiffness in the body is linked to heavy emotions like stress or loneliness. Practicing yoga can provide a safe space to process and let go of these feelings.

Exercise

Biking, running, swimming, lifting weights — any form of movement that keeps your heart pumping and sweating will keep your mind occupied. If you're unsure where to start, try joining a group workout class.

Chores

Cleaning isn't usually an activity people think of when practicing mindfulness. But instead of racing through your chores, allow yourself to go slow. Tune into your breath, the temperature of the water as you wash the dishes, and the smell of fresh laundry. These small, everyday items are what we take for granted — take the time to appreciate them.

Outdoor walking

The simple act of walking outside is an effective way to practice mindful movement. You don't need to have a destination prepared. Instead, pay attention to your breath and the environment (sight, smell, etc.) and think about how it makes you feel.

James is at a party and is feeling isolated from the crowd. He remembers the mindfulness exercises from this Byte, but doesn't feel comfortable meditating or saying affirmations out loud in front of everyone.

What are some other mindful ways he can combat his loneliness? Select all that apply:

A. Talk to a stranger so he can ignore his loneliness.

B. Take a walk around the party and pay attention to his surroundings (chatter, decorations, music, etc.) and his body's movements.

C. Make himself look busy by looking through his phone.

D. Practice self-awareness by quietly noticing how the loneliness feels without judgment.

Mindfulness exercises can help you deal with loneliness and appreciate solitude. Get started with these actions: