To begin this befriending meditation allow yourself a few moments to settle at the chair.
Make sure your back is straight and your head upright.
Making sure your feet are on the floor and your hands are relaxed in your lap.
Now with your eyes closed take a few deep breaths.
Do this by breathing in through the nose and out through the mouth.
As you breathe in bring all your awareness to your chest expanding.
And how on the out breath your body starts to relax and release its stress and tension.
Do this a few times breathing in through the nose and out through the mouth.
And as you relax allow your breath to return to its normal rhythm.
Breathing in and out through the nose.
Just being aware of each breath.
Notice the different movement that occurs with each in breath and out breath.
The rising of your chest as you breathe in and the falling of your chest as you breathe out.
Just focus on your breath becoming relaxed and at ease with yourself.
And when the mind wanders just gently return to your breath.
You can acknowledge where it wanders to that's fine but just bring your awareness back to your breath.
So just being aware of yourself being in a relaxed state but all the while maintaining your focus on your breath and always returning to the breath when distractions come forward to your mind.
Now when I read the following phrases just imagine each one has been dropped like a stone into the ocean and just be aware of any thoughts feelings or emotions you may have.
What's going on for you?
There is no need to judge what goes on with you.
Just simply be present and remember at any time if you feel that your experience is intense you can always return to your breath and allow that to anchor you in the present moment.
Approach all reactions and feelings that you may have with kindness,
Empathy and compassion and go very very gently with yourself.
And the first phrase is may I be free from suffering and pain?
The second phrase may I truly accept myself?
The third phrase may I love and honour myself daily?
The fourth phrase may I be happy and healthy?
The fifth phrase may I be confident?
May I be confident in all I do?
May I have ease of being?
May I be honest with myself?
Now come back to the breath focusing on all of your in breath and all of your out breath observing the rise and fall of your breathing your anchor always to the present moment and when your thoughts distract you do not criticise yourself.
Just gently return to your breath with no judgement.
Now let go of focusing on anything.
Let your mind wander.
Give your mind freedom.
Allow thoughts to come and go in your mind.
Allow your mind for these few moments to be free and wild to do and think whatever it likes.
And just bring your attention back to your body sitting on the chair your hands relaxed in your lap becoming aware of where you are the sounds around you nice and relaxed and at ease and when you're ready I'll count backwards from three you can open your eyes and bring this meditation to a close.
Three,
Two,
One.
