Hello and welcome.
This meditation practice is called compassionate friend.
Please find a comfortable position either sitting up or lying down.
Maybe even grabbing a warm blanket or a soft shawl for added comfort for your body.
Please take good care of yourself and give yourself exactly what you need in this moment.
Once you've settled into a comfortable posture,
Invite yourself to gently close your eyes all the way or soften your gaze in one particular spot.
If you'd like,
Taking a few deep relaxing and nourishing breaths to settle into your body.
If it feels right,
Perhaps even putting a supportive soothing hand over your heart or another place on your body.
Letting the supportive touch be a reminder of bringing kindness and loving awareness to yourself.
Using resources that are already within you.
And now using your mind,
Imagine yourself in a place that feels really safe,
Comfortable,
Restful.
Perhaps this comfortable safe place can be curled up in a cozy chair by a warm fireplace or a peaceful beach with a sun and cool breeze,
Gentle tranquil waters or perhaps an open field with colorful flowers,
Birds singing,
The smell of grass.
Now this place can be a real place or it can be an imaginary place like floating on clouds.
Really anywhere where you feel peaceful and safe.
And when you've chosen this place,
Using as many of your senses to really transport yourself.
Letting this visual come alive for you.
Allowing yourself to enjoy being in this place.
Being at rest.
Soon you'll receive a visitor to your comfortable place.
A warm and compassionate presence.
A compassionate friend.
Someone who embodies the qualities of wisdom,
Strength,
And unconditional love.
This being may be a spiritual figure,
An ancestor,
A wise compassionate teacher.
Perhaps a person from your family or your friend circle.
A being that helps you to feel accepted.
A being that is non-judgmental.
Someone you feel truly understands you.
Or this being may have no particular form,
Perhaps more like light or a warm presence.
Your compassionate friend cares deeply for you and would like you to be happy and free from unnecessary struggle.
This wise being is compassionate and non-judgmental.
Please allow an image or a being to come to mind.
Notice what it feels like to be accepted just as you are.
Just like this.
And now you have a choice to leave your safe place and meet your compassionate friend or to invite this being into your place.
Please take the opportunity now if you'd like.
Inviting them into your place or leaving this place to meet with them.
Placing yourself in just the right position in relation to your compassionate friend.
You may have some respectful distance or you may be very close.
Whatever feels right to you.
Imagining your compassionate friend in as much detail as possible.
Especially allowing yourself to feel what it's like to be in their presence.
And there is nothing you need to do except simply experience the moment.
Your compassionate friend is wise and non-judgmental.
Understands exactly where you are in your life journey.
This wise and compassionate being accepts you just as you are.
Just like this.
Your friend might want to tell you something.
Something that is just what you need to hear right now.
Please take a moment and listen carefully to what your compassionate friend might have to say to you.
If no words come,
That's okay too.
Just continue to experience the good company of your compassionate friend.
And perhaps you would like to say something to your compassionate friend.
Your friend listens deeply and completely understands you.
Is there anything you'd like to share?
Your friend may also like to leave you with a gift.
A material gift.
The object might simply appear in your hands.
Or you can put out your hands and receive it.
Something that has special meaning to you.
If something appears,
What is it?
Notice what that object is in your hands.
And now take a few moments to enjoy your friend's presence.
As you continue to enjoy their good company,
Allowing yourself to realize that your friend is actually a part of yourself.
All the compassionate feelings,
Images and words that you are experiencing flow from your own inner wisdom and compassion.
And now finally when you're ready,
Allowing the images to gradually dissolve in your mind.
Remembering that compassion and wisdom is always within you.
Especially when you need them the most.
You can call on your compassionate friend anytime you wish.
And now settling back into your body.
Letting yourself savor what just happened.
Perhaps reflecting on the words you may have heard or the object that may have been given to you.
And finally letting go of this practice.
Allowing yourself to feel whatever you may be feeling in this moment.
To be exactly as you are.
Just resting in your breath.
Resting in this moment.
Noticing what it feels like to have done this practice.
Whenever you are ready,
Gently,
Gently opening your eyes.
Softly moving your body.
Maybe even stretching your body if that feels right.
Gently moving into the rest of your day.
