Hello,
My name's Charlotte.
Welcome to today's meditation.
Today we're thinking about receiving compassion from your ideal compassionate other.
Take a moment to either sit or lie down in a comfortable position.
Engage in a soothing rhythm of breathing in and releasing the breath.
Inhaling and exhaling.
Now allow your breathing to slow just a little and gently rest your attention in that flow of breathing in and breathing out.
Stay with this for 60 seconds.
Breathing in and out we're going to move to bringing to mind an image,
An image of your ideal compassionate other.
A caring,
Wise and strong other who has a deep intention to support you.
Spend some time now imagining the other,
Their body posture,
Their facial expression,
Their voice tone,
The energy you receive from them when you are with them.
This doesn't need to be someone who's real and exists in the world but it could be someone who's taking on characteristics of those in your life that you value and see as compassionate.
Hold in mind that your ideal compassionate other knows that we all just find ourselves here in this life,
In this world with our difficult brains and the challenges that we face.
They understand that sometimes our thoughts and our feelings can take over and overwhelm us and that this is not our fault.
Your ideal compassionate other is grounded and strong.
They have confidence so you know that they can tolerate and hear the difficulties and stress that you experience in life.
They can hold that for you and with you.
Your compassionate other has a deep desire to support you,
To understand you.
Your ideal compassionate other wants you to be happy and to flourish in life.
How does it feel in this moment knowing that this ideal compassionate other is committed to supporting you?
Spend 60 seconds here remaining open to the flow of their care and compassion as you hold them in mind.
Now focusing on the facial expression,
Voice tone and intention of this compassionate other,
Imagine them saying the following things to you.
May you be well,
May you be happy,
May you find the strength and courage to tolerate your difficulties in life and just visualize them saying that directly to you.
May you be well,
May you be happy,
May you find the strength and courage to tolerate your difficulties in life.
Now really imagine that your ideal compassionate other is looking at you with kindness and is genuinely wishing you well.
They feel connected to you and their wishes are heartfelt.
Imagine hearing these heartfelt wishes in their warm caring voice tone.
We can imagine them saying some other things to us as well.
They may say something like I am here to support you.
I'm here to help you tolerate your difficulties.
I'm here to help you reduce your distress.
Take some time,
Allow them to speak to you,
Allow them to find the words and hear that tone of voice to feel really connected with you.
Remain open to the support and care of your compassionate other as you take time now 60 seconds to sit with them,
Be with them,
Hear them and allow yourself to feel that compassion flowing towards you.
Now coming back to yourself,
Now coming back to yourself allow yourself to feel your strength returning through your feet,
Your legs,
Your torso,
Up to your neck and your head.
Gently open your eyes and come back into the room.
Feel your way back to being in the world and the sense of that ideal compassionate other with you,
Part of you,
Always.
Thank you for sharing this time with me today.
My name is Charlotte and I'm here whenever you need me.
