Hello and welcome.
Taking a few moments to find a comfortable position,
Either sitting or lying down.
And as you find that comfortable position,
Maybe pausing to stretch a little bit before you begin,
Remembering that sometimes this practice can be activating.
And if it turns out to be that way for you today,
Please take good care of yourself and give yourself what you need at the moment as we go along.
Gently allowing your eyes to close,
Or perhaps having them partially open with a soft gaze.
If you like taking a few deep,
Delicious breaths to settle into your body here and now.
If it feels right,
Perhaps putting one or two hands over your heart,
Or any other soothing or supportive place,
To remind yourself that this is a practice of giving yourself nourishment and kind attention,
Using the resources that are available within you.
Now beginning to imagine yourself in a place that you feel safe,
Comfortable,
And at rest.
As comfortable as possible.
Perhaps it's a cozy room with a crackling fireplace and a snuggly blanket.
Perhaps it's the open beach with the sun warm on your skin,
And the smell of salt in the air and the sound of the ocean.
Perhaps it's a forest glade with the sunlight dappling through,
The cool breeze and the smell of the grass.
It could also be an imaginary place like floating on clouds.
Giving yourself permission for it to be anywhere that you feel reasonably peaceful and safe.
Just taking some moments to visualize being in this place,
And just letting yourself enjoy being at rest.
Soon you'll receive a visitor,
A warm and compassionate being.
Your compassionate friend.
A being who embodies qualities of wisdom and strength and unconditional love.
This being might take the form of a spiritual figure,
A wise ancestor,
Perhaps a kind and compassionate teacher,
Perhaps a person from your past like a grandparent,
Someone who you feel truly understands you.
It might be a spirit animal,
Or perhaps this being has no particular form,
Perhaps a beam of light or a warm presence.
Your compassionate friend cares deeply about you and wants you to be happy and free from unnecessary struggle.
Please allow an image or being to come to mind.
If many options or possibilities come up in your mind,
Seeing if you might give yourself permission to just choose for the practice today.
You can now make a choice to go out from your safe place and meet your compassionate friend,
Or invite your compassionate friend to be here together with you.
Please take that opportunity now if you like.
Placing yourself in just the right position in relation to your compassionate friend.
Perhaps you have some respectful distance,
Or you might be sitting very close together,
Perhaps even holding hands.
Whatever feels right for 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.
There's nothing you need to do right now except experience this moment.
Your compassionate friend is wise and all-knowing.
Your compassionate friend understands exactly where you are in your life journey at this moment.
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 share with you.
If no words come,
That's okay too.
Just continuing to experience being in this good company of a being who cherishes you as you are.
There's nothing you have to do to earn it or deserve it.
That's already a blessing.
And perhaps you would like to say something to your compassionate friend?
Your friend listens deeply and completely understands you.
Is there anything you would like to share?
Your friend may also like to leave you with a gift,
A material object.
The object might simply appear in your hands where you could put out your hands and receive the object from them,
Something that has a special meaning to you.
If something appears,
What is it?
And now just taking a few more moments to enjoy your compassionate friend's presence,
Just savoring how it feels to be together,
Even in silence.
And as you continue to enjoy this good company,
Allowing yourself to realize that your compassionate friend is actually a part of yourself.
All of the compassionate feelings,
Images and words that you are experiencing are flowing up from your own inner wisdom and compassion.
Finally,
Whenever you feel ready,
Allowing these images to gradually dissolve in your mind's eye,
Remembering that compassion and wisdom are always within you,
Especially when you need them the most,
You can call on your compassionate friend anytime you wish.
Settling back into your body and 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 the reflection and allowing yourself to feel whatever you feel and be exactly as you are right now,
Giving yourself permission to be just like this.
Just like this.
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