To get started,
Just allow yourself to settle into this moment,
Feeling your body grounded in your chair,
And your feet flat on the floor.
If you feel comfortable,
Closing your eyes or just gazing down at the ground a few feet in front of you,
And just noticing the breath for a few moments as you breathe naturally in and out.
And now,
Imagining a close friend or loved one standing in front of you,
Visualizing this person as best you can,
Seeing the shapes of their face or of their hair,
Their rhythms,
Anything else about this person that helps you see them in your mind's eye as best you can.
And thinking of a time when this person experienced pain or suffering emotionally or physically,
Visualizing this person in their moment of suffering,
Face or body language,
Say,
What their behavior looks like.
Considering how this person feels emotionally in their suffering,
What sensations their body might have,
Noticing what your own reactions are to their suffering right now.
In this moment,
What do you feel?
Thoughts come up for you?
Urges do you notice?
As best you can,
Mindfully noticing your reactions,
Non-judgmentally,
Curiously,
Looking at your experience.
In this moment,
Paying attention to any sensations you notice around your chest,
Sensations that change naturally on the surface of your body.
Just observe.
Now gently,
Bringing back the image of this person in suffering and setting an attention to help,
Visualizing yourself standing in front of them,
Dignified and strong,
Willing to be present for them,
Imagining a bright,
Shining,
Golden beam of light extending from your heart,
Giving them some simple phrases of love and kindness.
May you be happy,
You be healthy,
You be safe,
May you live with ease.
Just imagine yourself staying present with them in these moments,
Offering them your love and care.
And when you are ready,
You can gently release these images and turn your attention back to yourself,
Noticing the emotions or sensations in your own body right now,
Noticing your breath for a few seconds,
And getting ready to slowly and gently open your eyes,
They've been closed,
And letting go of this practice.
