Compassionate Friend

We all have a wise inner compassionate friend. This meditation helps you get in touch with them. More on the Center for Mindful Self-Compassion on website.

Transcript

This is the compassionate friend meditation.

And we begin by finding a very comfortable position,

Perhaps sitting or lying down,

A position that you can maintain for about 20 minutes.

And when you have a position then please gently close your eyes.

And then take a few deep breaths to settle into your body.

And if you like,

Putting one or two hands over your heart or some other soothing place on your body as a reminder,

As a reminder to give yourself loving attention.

To include yourself in the circle of compassion.

And then beginning to imagine yourself in a place that is safe and comfortable.

As safe and as comfortable as possible.

So it might be a cozy room in your home or an imaginary room,

Perhaps with a nice fireplace or maybe a peaceful beach in the warm sun with a cool breeze or a forest glade.

It could even be an imaginary place like floating on a cloud.

But just finding yourself in a place where you feel as comfortable and at ease as possible.

And really letting yourself settle in.

Letting yourself enjoy the comfort of the place.

Perhaps even feeling in your body what it's like to be in such a place and really letting it soak in.

And soon you'll receive a visitor.

A warm and compassionate presence.

A compassionate friend.

And this is a being who embodies the qualities of wisdom and strength and unconditional love.

So this being may be a spiritual figure.

Could be a wise and compassionate teacher.

A person from your past such as a grandparent.

Or he or she may have no particular form.

Perhaps this presence or this being is more like light or warmth,

A warm presence.

Just allowing yourself to visualize such a being.

And this being,

This friend cares deeply about you and would really like you to be happy and free from any unnecessary struggle in your life.

So letting such a being come to mind.

And you have a chance to go out from your safe place and to meet your compassionate friend or to invite him or her in.

Whichever you prefer.

So please take that opportunity now if you like.

And placing yourself in just the right way in relation to your compassionate friend.

Whatever feels right to you.

And also imagining your compassionate friend in as much detail as possible.

Especially allowing yourself to feel what it's like to be in his or her presence.

There's really nothing you need to do except to experience the moment.

What is it like to be in the company of a being like this?

And again,

Taking a moment to soak it in,

To enjoy.

And your compassionate friend is wise and all-knowing and knows exactly where you are in your life journey.

So your friend may wish to tell you something.

Something that is just what you need to hear right now in your life.

So 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.

So your compassionate friend listens deeply and completely understands you.

Is there anything you would like to say?

And your friend may also like to leave you with a gift,

With a material object.

The object might simply appear in your hands or you may put out your hands and receive it.

Something that has special meaning to you.

So if something appears,

What is it?

And now taking just a few more moments to enjoy your friend's presence.

And as you continue to enjoy his or her company,

Allowing yourself to realize that your friend is actually part of yourself.

That your friend is actually part of you.

All the compassionate feelings and images and words.

Everything that you experienced or are feeling now flows from your own innate wisdom and compassion.

Your friend is a part of you.

And finally when you're ready,

Allowing the images to dissolve in your mind's eye.

Remembering that compassion and wisdom are always within you.

Especially when you need them the most.

That means that you can call on your compassionate friend again and again anytime you wish.

So finally settling back into your body and letting yourself savor what just happened in this meditation.

Perhaps reflecting on the words you may have heard,

What was said.

Or perhaps the object that may have been given to you.

Just letting yourself take in the whole experience,

Particularly lingering with the parts that you might like to remember.

And lastly letting go of the whole meditation.

Letting yourself to feel whatever it is that you're feeling.

And letting yourself be,

If only for this moment,

Just as you are.

And then in your own time,

Gently opening your eyes.

Reviews

Thank you for bringing out the awareness of my compassionate friend. Lovely, warm meditation with time for reflecting. 💖🙏🥰 bookmarked .

I come back to your practices over and over again and enjoy the empathy and warmth of your voice, that transport the essence and warmth of your compassion- practices right into my heart.
❤️
Thank you so much!
🙏🏼

What a beautiful experience and journey. Thank you. 💙🩵🤍💙🩵🤍💙🩵🤍💙🩵

Wonderful practice. I've found this highly effective for practicing self compassion and kindness. Chris' voice guidance is very gentle and soothing.

Chris is fantastic. Loving gentle, clear guidance. Thank you!

Absolutely love this! I chose an older version of myself as my compassionate friend, and it was so healing

Left me feeling very calm and grounded. Thank you for this. 🙏🏼

This is the third time I’ve listened to this meditation. Each time, it takes me more deeply into my spiritual foundation. I have had a real person in my life, an aunt on my father’s side, who has become my model of the wise and unconditionally loving being. While listening this time, I could feel new insights into her effect on me that only now, in my late seventies, am I more fully understanding. Thank you.

Such a powerful, healing and loving meditation. Just what I needed in this momement.

I love this one. He has good pacing and a gentle vibe.

My compassionate friend told me that I am a better person than I was 10 years ago, even if life didn't pan out the way I initially wanted it to.

Thank you for this meditation! I found it really beautiful listening to the words mu compassionate friend had for me.

Beautyfull and
powerful at the same time. Thank you so much!

Path dappled with sun
Finding compassion a gift
Renewed purpose

I went to the beach and saw a human figure w no features but the compassion I had for myself was pure, loving, fun and celebratory. Thank you for this🤍

This was just what I needed. Thank you for this wonderful visualization practice.

Thank you. That was so beautiful I cried. What a gift :)

Exactly what was needed

This one of my favorite. 🙏🥰

nice imagery, good cadence to the guides voice.