So finding a comfortable position for practice,
Be it sitting or lying down.
And then closing your eyes fully or partially.
Helping us to turn the attention away from all the distractions in the room around us and towards our inner world.
And then really taking the time to welcome yourself to the practice.
Taking a few deep breaths.
Maybe putting one or two hands over your heart or somewhere else on the body that might feel good,
The abdomen,
The cheek.
This physical gesture reminding yourself to offer yourself not just attention,
But a loving,
Affectionate attention.
The quality of attention we often reserve for our loved ones,
Pets,
Little kiddos,
And really precious beings.
So offering that quality of attention to yourself here right from the start of your practice.
Feeling the body supported by the ground or the chair beneath you.
Feeling the breath in the body.
Getting to know the breath's natural rhythm.
And now beginning to imagine yourself in a place that's really safe and comfortable.
It might be a cozy room with a fireplace.
Or it might be outdoors,
A peaceful beach.
Or a forest glade.
And it could even be an imaginary place like floating on clouds.
So the sky's the limit.
Imagining yourself anywhere you feel reasonably peaceful and safe.
As you imagine yourself in this place,
Letting yourself really enjoy it.
Savoring the feeling of being just totally at ease in this space.
And soon you'll receive a visitor in this space you've chosen.
A warm and compassionate presence.
A compassionate friend.
Someone who embodies the qualities of wisdom,
Strength,
And unconditional love.
This might be a spiritual figure,
An ancestor,
A wise teacher from earlier in your life.
A grandparent.
A good friend.
Someone who you feel truly understands you.
Or this being may have no particular form.
And instead it may be a light or warm presence.
That visits you.
And so allowing now an image or being or presence to come to mind.
This compassionate friend cares deeply about you.
And would like you to be happy and free from unnecessary struggle.
You have a choice to go out from your safe place and meet your compassionate friend.
Or perhaps you'd like to invite them into this space.
Placing yourself in just the right position in relation to your compassionate friend.
You might be at a distance,
Or you may be very close.
Whatever feels right to you.
And imagining your compassionate friend in as much detail as possible.
Allowing yourself to feel what it's like to just be in their presence.
And your compassionate friend is wise and all-knowing.
And understands exactly where you are in your life journey.
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 say.
And if no words come,
That's okay too.
Just continuing to experience being in such good company.
And now perhaps you would like to say something to your compassionate friend.
Your friend listens deeply and completely understands you.
And so sharing anything that might be arising with your compassionate friend now.
And your friend may also want to leave you with a gift.
A material object.
Or a word.
A parting message.
And if it's a material object,
That object might simply be a gift.
It might simply appear in your hands.
Or you might put your hands out and receive one.
An object or a message that has a special meaning just for you.
Now taking a few more moments to really enjoy,
To soak up what it's like to be in this compassionate friend's presence.
And as you continue to savor the 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 in this practice in fact flow from your own inner wisdom and compassion.
Finally,
When you're ready,
Allowing the images to gradually dissolve in your mind's eye.
Remembering that compassion and wisdom you experience today are always within you,
Especially when you need them the most.
You can call on your compassionate friend anytime you wish.
But for now,
Settling back into your body and letting yourself savor what just happened.
Reflecting on the sensations you had or may still feel,
Or the words you may have heard,
Or the object that may have been given to you.
Finally,
Letting go of the reflection and allowing yourself to feel whatever you feel and to be exactly as you are,
Resting with the breath and the body.
And as you're ready,
Bringing your practice to a close,
Taking in some deeper breaths,
Maybe wiggling the fingers or toes,
And gently opening your eyes.
