This is the Refuge Meditation.
Please find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
If you'd like taking a few deep breaths to settle into your body,
Into this moment,
Perhaps putting one or two hands over your heart,
Or another soothing place to remind yourself,
To give yourself loving attention,
To keep this loving presence to yourself.
Just breathing in,
Breathing out,
Feeling the sensations of the breath underneath your hands.
Now please imagine yourself in a place that is safe and comfortable,
As comfortable as possible.
Just find in your imagination or your mind,
That place that really feels safe and comfortable,
Where you feel safe and comfortable.
It might be a cozy room with a fireplace,
It might be a peaceful beach with a warm sun,
Or a forest glade.
It could also be an imaginary place,
Like floating on clouds,
Or a place you would dream to be in and that really feels safe and comfortable.
Anywhere where you feel reasonably peaceful and safe,
Letting yourself enjoy being in this place.
Feel it in your body,
Feel the safe sensation in your body.
Just connect with that.
Connect with the comfort and the safety of that place that you went,
You're imagining.
Just connect with that,
Feel it in your body.
And very soon you'll receive a visitor,
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,
Or a wise and compassionate teacher,
Or a person from your past,
Like a grandparent or a parent.
Or maybe this being may have no particular form,
Perhaps it's more like a light or a warm presence.
Just try to sense this quality of compassion in the presence,
In this compassionate friend that cares deeply about you,
And would like you to be happy and free from unnecessary struggle.
So please allow an image of this being to come to your mind,
And please take the opportunity to invite this friend into this safe place,
Allowing this presence to be with you in this safe place,
Allowing yourself to feel what it's like to be in this friend's presence as well.
There is nothing you need to do except experience the moment.
Your compassionate friend is wise and understands exactly where you are in your life journey right now.
Your friend might want to tell you something,
Something that is just what you really 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,
It's okay.
Just continue to experience the good company,
Feel in your body the compassionate presence before you.
That's a blessing in itself.
And if some words come along,
Just those words that you really need to hear right now,
It's okay too.
Perhaps you would like to say something to your compassionate friend.
He listens deeply and completely understands you,
So maybe is there anything you would like to share with him?
Feel free to do so,
Taking a few moments to enjoy your friend's presence as you continue to enjoy the good company,
Allowing yourself to realize that your friend is actually a part of yourself.
All those compassionate feelings,
Images and words that you are experiencing flow from your own inner wisdom and compassion.
It's all there.
That place where you both are,
That safe place,
Is actually a part of yourself too.
That feeling that you are experiencing flows from your own inner wisdom and compassion too.
So finally,
When you're ready,
Allow the images to dissolve gradually in your mind,
Remembering that compassion,
Wisdom and safety are always within you,
Especially when you need them the most.
You can call on this safe place.
You can call on your compassionate friend anytime you wish.
So settling back into your body,
Let yourself savor what just happened,
Perhaps reflecting on the words you may have heard.
Just allow yourself to savor what you're feeling right now,
Relying on the simplicity of the practice of the experience,
Letting go of the meditation and allowing yourself to feel whatever you feel right now and to be exactly as you are.
And as you breathe in deeply,
When you breathe out,
Gently opening your eyes.
