What to Do When You Feel Disconnected: Guided Meditation for Loving Kindness + Freedom

Episode 21: This isn’t just a practice; it’s an invitation.

Today’s episode is a bit of a shift from our usual rhythm—a sacred pause, a gift, a guided loving kindness meditation for your heart.

If you’ve been feeling a little disconnected, disillusioned with the world, with others, or with yourself, or just in need of a moment of real compassion, this episode is for you. In this short but powerful session, I guide you through one of my most cherished meditations—one that helps me come back to love, compassion, and deep inner peace no matter what’s happening externally.

Together we’ll experience a practice that expands your heart and creates freedom and ease in your day.

This meditation is for you if:

You’re craving a reset of the heart.

You want to feel more connected to your Source, your Self, and others.

You want to be ready to forgive, soften, and expand your capacity for love.

You need a reminder that you are a light in this world.

You don’t need any prior experience—just a few quiet moments and a willingness to open.

This is a practice I return to again and again—and now, I offer it to you, from my heart to yours.

Here’s your invitation for this week:

Try this meditation once a day this week (or more!), and notice what shifts. Notice how much love you’re capable of giving—and receiving.

With all my love,

May you be happy, truly happy.

May your heart be open.

May you live in deep peace and ease.

May you know the power and freedom of forgiveness.

And may you be a light in this world.

D

🔥Let’s connect and light up the world 

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Hey gorgeous.

I love you.

I'm so proud of you.

And I believe in your ability to create a life you absolutely love.

Transcript

0:00

Welcome to the Girls Who Recover podcast with Dana Hunter Fradella, where incredible women just like you, go to transform life's biggest setbacks into your most powerful comebacks so that you can live a life you. Love. I'm your host, Dana Hunter Ella, transformational coach and founder of Girls Who Recover, and my mission is to pull back the curtain on our mistakes, failures, shame and personal disasters, and light the way for how to use those to create your biggest and most gorgeous comebacks. Follow the show now. Grab your iced coffee and turn up the volume for girls who recover. Let's light it up. Oh, hey friend. Today I thought we would do a little something different. My Facebook group, I asked my community what they are feeling passionate about right now, and I made a point to ask about right now because I think sometimes we are passionate about something at one point in our life and then feel like we should be passionate about that forever. And that isn't the case for me at least. Is it for you? Let me know. And so when I took some time. Space to ask what is it that I'm passionate about? What is it that makes me feel excited and curious, and makes me wanna learn more about it? What came up unexpectedly for me was meditation, and maybe it's not unexpectedly for you because I'm sure I've mentioned meditation a time or 10. Dear listener, I just felt pulled to do more with it. And so today I wanna offer you a gift from my heart to yours, and it's one of my very favorite meditations. And I'm going to lead you and lead us through it. And I can't say enough about the power of meditation. In my community, I talk a lot about the importance of prayer as a way to communicate outward and, and the importance of meditation as a way to stay open, to listen for the voice of your God, of your intuition, of your deep knowing of what's next and what's right and what to do. And in my mentorship and coaching practices. It's been coming up. I think maybe there's something funky in the universe happening, but we're struggling a little bit right now with ourselves, with each other, with the source, and when that happens for me, when I'm awake to it, the meditation I like to come back to is a variation I've created on. The loving kindness meditation, and in no way did I create this. It is something that I've learned along my journey in meditation and spirituality, and there are many teachers who offer this as a practice. And today I'd like to be the one that takes your hand gently and walks you through a practice of loving kindness. So when should you use the loving kindness meditation? In my opinion, every day. You don't need a reason. The loving kindness meditation for me has allowed me to expand my heart, to be kinder and more compassionate to myself, to feel more kind and compassionate to people in my life, and to extend the hand of forgiveness to anyone I'm feeling discord with, or frustrated or separated. And also it helps me get closer to my higher power, to my God, to my source. And so I have my notes here, but we'll see where we take it. And this will be a shorter episode than usual. So I'll put on a little music for us. Meditation often is misrepresented as somewhere we wanna go without thinking, without thoughts, and that's just not the case. Meditation for me at least, is a place to be still with the thoughts, to be still with the practice, with physical stillness and an observance and awareness. A sense of being awake to what is happening in my mind. What are the thoughts being transmitted by my brain or the feelings admitted by my heart? And so you can use this practice for any reason at any time, but especially if you wanna boost, uh, compassion, whether it's for yourself or someone else, if you want to feel more connected to yourself. Your God, your source, or the people about you, or you want to extend the hand of forgiveness and want some spiritual support with them. And so I will invite you, dear friend, wherever you are right now, let's take a deep breath. In through the nose and let's sigh out on the exhale. Let's do two more of those just to feel centered and awake. Present with the moment. Inhale through the nose. Sigh out on the exhale. One more breath through the nose. Inhale as it feels good, sigh out on the exhale and invite you to close your eyes if it's safe to do so. If not, just keep a gentle. Gaze. You can do this while you're driving. Do not close your eyes at all. I do recommend a place where you can be still seated or lying down and place one or both hands over your heart and let's breathe into the heart. The inhale is an invitation for the heart to expand, the exhale for the invitation to be an opening, expansion and opening of the heart. More breath into the heart space. Fight your heart to expand. To open just a little bit more. Exhale, might notice the beating of your heart against your palm, the gentle rhythm of your liveness. And now on the next breath, using the tender touch of your hand on your heart, imagine you and someone that you love. Imagine that you and someone that you love stand directly in front of you. Maybe a stage appears, maybe it's a beach. Whatever your background let it appear, and together you and someone you love, someone's easy to love and they can be a human. It can be a pet. It can be a child because it can be someone who's on this earth now, or someone who's passed on, someone who, when you look them in the eye, it just makes your heart expand because you love them so much. And now gaze in their eyes and say to them, with your heart expanded, may you be happy. Truly happy. May your heart be open. May you live in peace and ease. May you know the power of forgiveness. May you be a light in this world. Watch them as they receive your love. Next to the person that you love, maybe invite up to your stage or your beach or your field, someone that you feel neutral towards. Maybe it's a neighbor, someone who works in the coffee shop, a colleague. Someone you've passed on the street and together they stand with the person you love dearly and say to both of them, with your hand on your heart, may you be happy. Truly happy. May your heart be open. May you live in deep peace and ease. May you know the power of forgiveness. May you be a light in this world. Now invite up someone. That maybe you're experiencing difficulties with someone, you have discord or pain, invite them to stand with the person you love and the person to whom you feel neutrality. And together to the group say, may you be happy, truly happy. May your heart be open. May you live in deep peace and ease. May you know the power and freedom of forgiveness. May you be a light in this world, and now extend the background, make the stage wider, make the beach more exciting. Expansive and invite, um, everyone in your life that you've ever loved. Maybe your parents or your grandparents, teachers that you love, people who've helped you along the way. Watch them walk and stand before you. Now, there's a big group of, of people gathered everyone you've loved throughout the tenure of your life and look at them. Span your heart into all of'em. Everyone you've ever loved alive passed on a pet, a human say to them, may you be happy. Truly happy. May your heart be open. May you live in deep peace and ease. May you know the power and freedom of forgiveness, and may you be a light in this world. Notice as a light begins to shine. In and through this group of people that you love, that you have loved, that have loved you back. And imagine that light being the loving arms of your higher power, your source, your God, whatever it is that's beating your heart and giving you breath. Whatever it is that has enabled your heart to expand and for you to love even more deeply, imagine that the loving arms of swords are wrapped. Wrapped around all of the people that you love. Take a step closer notice as their eyes widen, the light begins to shine even brighter. Take a breath. Invite your heart to expand. Can drop your hands to your side. Palms up. To prepare to receive this message from everyone that you've ever loved and from the source that beats your heart. Open your heart to receive as they say that you be happy, truly happy they say your name. May you, your heart, be wide open. May you live in deep peace and ease. May you know the power and freedom of forgiveness. May you be a light in this world. Breathe it in, receive it. Notice as your body fills with light and love receiving the message of love and peace, and freedom and forgiveness. And an invitation for you to love and be a light in this world. Before we close today, notice how it feels in your body to have shared love and peace and freedom and forgiveness, and to have. Perceived that for yourself. Maybe you feel a little lighter, maybe you feel light in your body. One more breath in. As your heart expands to receive that love, that peace, that freedom, wiggle your fingers and wiggle your toes, maybe stretch out your arms and smile. And I hope that you receive that as a gift from me to you, from your creator to you, from yourself to you, and the invitation for this. Week is for you to notice any feelings of compassion or forgiveness. Love, peace, and freedom that come along with this meditation. I invite you to do it once a day, maybe twice a day, so that your heart expands, that you have more love to give, and that you are available to receive more love. More light, more peace and freedom, and from me to you, my friend. May you be happy, truly happy. May your heart be open. May you live in deep peace and the ease. Friend, may you know the power of freedom of forgiveness, and may you be a light in this world. Mm wow. Whoa. Did you just feel what I felt? There's a whole lot of that and so much more to inspire you to create miracles in your own life on upcoming episodes of the Girls Who Recover podcast. And if you loved that episode as much as I loved making it follow the show, give it a gorgeous rating and a five star review, and then share it with your best friend to be a light in her life. And don't let the fun stop here. You can find me on Instagram at Girls Who Recover. For more ways to create a life that takes your breath away. And Sister, in case you haven't heard it today, I love you. I'm so proud of you, and I believe in your ability to create a gorgeous life you love starting right now. See you in the next episode.