My name is Christine Grace McMulcan and it is my honor to offer you a mindful self-compassion meditation.
Compassionate friend,
Please find a comfortable position,
Either sitting or lying down.
Gently close your eyes and if you like,
Taking a few deep breaths to settle into your body,
Perhaps putting one or two hands over your heart or another soothing place to remind yourself to give yourself loving attention.
Now imagining yourself in a place that is safe and comfortable,
As comfortable as possible.
It might be where you are situated right now,
A favorite room or chair in your home,
A spot in your garden or in a park.
It might be a cozy room with a fireplace or a peaceful beach with a warm sun and a cool breeze,
Or a meadow or a forest.
It could also be an imaginary place,
Like floating on clouds,
Anywhere you feel reasonably peaceful and safe,
Letting yourself enjoy being in this place.
Soon you'll receive a visitor,
A warm and compassionate presence,
A compassionate friend,
Who embodies the qualities of wisdom,
Strength,
And unconditional love.
This being may be a spiritual figure,
A wise and compassionate teacher,
Or a person from your past,
Like an older relative.
They may have no particular form.
Perhaps this being is more like light or a warm presence.
Your compassionate friend cares deeply about you and would like you to be happy and free from unnecessary struggle.
Please allow an image or being to come to mind.
You have a choice to go out from your safe place and meet your compassionate friend or to invite them in.
Please take that opportunity now,
If you like,
Placing yourself in just the right position in relation to your compassionate friend.
You may have some respectful distance or you may be very close.
Whatever feels right,
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 is nothing you need to do except experience the moment.
Your compassionate friend is wise and all-knowing and understands exactly where you are in your life journey.
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 say.
And if no words come,
That's okay too.
Just continue to experience the good company.
That's a blessing in itself.
And perhaps you would like to say something to your compassionate friend.
Your friend listens deeply and completely understands you.
Is there anything you'd like to share?
Your friend may also like to leave you with a gift.
It could be a smile,
A loving gesture,
The murmur of a kind word or words.
It may be a material object.
The object might simply appear in your hands or you can put out your hands and receive one.
Something that has special meaning to you.
If something appears,
What is it?
And if nothing appears,
That's okay too.
Their presence is a gift in itself.
Now taking a few more moments to enjoy your friend's presence.
And as you continue to enjoy their good company,
Allowing yourself to realize that your friend is actually a part of yourself.
All the compassionate feelings,
Images and words that you are experiencing flow from your own inner wisdom and compassion.
Finally,
When you're ready,
Allowing the images to gradually dissolve in your mind's eye,
Remembering that compassion and wisdom is 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 gift or object that may have been given to you.
And finally,
Letting go of the meditation and allowing yourself to feel whatever you feel and to be exactly as you are.
And when you're ready and in your own time,
Slowly and gently opening your eyes.
