Welcome.
Go ahead and take a few moments to disconnect from what's going on around you.
Let your surroundings fade so you can fully direct your attention to this visualization.
Relax your body and take a deep breath or two.
Drop your gaze or close your eyes,
Whichever feels better for you.
In this visualization,
We'll imagine and visualize finding the friend within you.
When you acknowledge that you have a friend that's within you,
You'll recognize that it is always loyal no matter what external circumstances arise.
So get settled into your body.
Relax your throat,
Your jaw,
Your neck and shoulders.
Breathe deeply and visualize the heart space in your body,
In the center of the chest,
That warm and beating heart.
And inside your heart is your internal friend who will always be loyal.
Sometimes our self-critical voices pipe up and are louder than the voice of that always loyal friend.
But for today,
We'll visualize this friend,
Knowing that he or she is always there with us.
So imagine yourself going into a giant version of your ribcage.
It's almost like entering a warm cave.
And inside that cave,
The walls are soft and red,
And it's warm and inviting.
As you enter into this space,
You see someone across on the far side of the cave.
You stand still for a moment and simply observe that other person.
You're not yet sure if this person is a friend or a foe.
But as you observe,
You notice that person coming closer to you with a smile of joy and warmth and kindness on his or her face.
That person approaches you,
Arms wide,
Ready to give you a hug.
And you are willing to receive.
You step into the hug and the other person's arms wrap around you and you feel warm,
Content,
Completely at peace.
Your entire body relaxes and feels as if it's just melting into the other person.
And inside your head,
You hear the other person say,
I am here for you.
I will always be your friend.
And I will always be loyal.
You don't ever need to be lonely.
And whenever you're sad,
You can come find me here in your heart.
And I will hug you and hold you until you find peace.
And in that moment,
As you're being hugged by this person inside the warm cave of your heart,
You know that you will never be alone again.
You know that no matter the chaos of the world around you,
Or no matter how vicious your internal voice can be,
You always have this friend.
You found them in the center of your heart.
So as you're still in that warm embrace,
Remember what it feels like.
Pay attention.
You know now what it feels like to be fully loved for who you are,
Just as you are.
You feel relaxed and calm,
At peace,
And filled with joy.
When you're ready,
You step out of the embrace.
And you look with kindness and tenderness upon the face of this other person.
You see that it looks very much like you.
Perhaps a little different.
But the essence of the person is the same.
You know that this is your inner self,
Your higher self,
That is your very best friend.
And when you're ready,
You gently place your hand on the shoulder of this new friend that you found and say,
Thank you.
Thank you for being here for me.
And when I need you,
I know I can return.
And that other person,
That inner friend that will always remain loyal,
Gently bows his or her head in acknowledgement.
And you turn from each other.
And as you walk back out of the cave that is your heart,
You come out of that giant rib cage.
And you return to the room in which you sit,
Knowing that you will always have access to this inner friend who loves you,
Who supports you,
And accepts you just as you are.
And knowing this,
You move on to the rest of your day with a sense of peace and contentment.
