Short Guided Befriending Meditation

Namaste,

Welcome to our meditation.

My name is Teresa and I will guide you through this session.

Take a few slow smooth breaths.

Begin by bringing to mind one of your good friends.

A few people you really enjoy spending time with.

Bring someone to mind and imagine that you are sending them positivity and friendship.

You may imagine this as a golden light coming from you and meeting their heart.

And when the golden light reaches them,

It makes them smile,

It fills them with love and care and kindness.

Then imagine that this light travels also to your family and friends.

This golden light fills them up with love and kindness.

This light makes them smile and with their joy they send kindness back to you and this grow your golden light.

So imagine this light spreading out to the streets,

To the trees,

To the trees,

To the streets,

To the trees,

To the trees.

See it spread through buildings and cities and states.

Imagine this golden light as it spreads out to the Amazon rainforest,

Out to everywhere in the world.

And lastly,

Allow that golden light to enter into your own heart.

You might even put a hand over your heart.

Allow that kindness and care that you are spreading to others to also go to yourself.

Let that sense of warm love,

Care enter into your heart and notice the way that makes you feel.

Thank you.

Om Haryon.

Let's set the time.