This visualization meditation will help you connect with the part of yourself that is compassionate by discovering an image for your compassionate self and starting a conversation with that image.
Strengthening the relationship with your compassionate self is an important resource for strengthening your relationship with others.
This meditation,
Adapted from the work of Paul Gilbert,
Is particularly helpful for people who have trouble developing self-compassion.
Some people are good visualizers and others are not.
Practice in a relaxed manner,
Allowing the meditation to unfold by itself and letting images come and go.
If no images arise,
That is also fine and you can simply linger with the feelings that are present.
Start by finding a comfortable position,
Either sitting or lying down,
And gently closing your eyes.
Take a few deep breaths to settle into your body and put one or two hands over your heart or any other soothing place on your body to remind yourself to give yourself loving attention.
Feeling the kindness of your touch and enjoying the contact of your hands with your body.
Now imagine yourself in a place that is safe and comfortable.
It might be a cozy room with a fire burning brightly in the hearth,
Or a peaceful beach with a warm sun and a cool breeze,
Or a forest glade.
It could also be an imaginary place,
Like floating on clouds.
Anywhere you feel peaceful and safe,
Let yourself linger with and enjoy the feeling of comfort in this place.
In a few moments,
You'll be inviting into this place a visitor,
A warm and caring person,
A compassionate friend,
Or an imaginary figure who embodies the qualities of wisdom,
Strength and unconditional love.
This may be a spiritual figure or a wise,
Compassionate teacher.
They may embody qualities of someone you have known in the past,
Like a loving grandparent,
Or be completely from your imagination.
This being may not have any particular form.
Perhaps they are a presence or glowing light.
What you know is that your compassionate friend cares deeply about you and would like you to be happy and free from any unnecessary struggle,
Allowing now an image to arise in your heart,
As this caring friend joins you.
And as you see this caring friend,
Allowing an image now of this caring friend to start to appear to you.
And as they appear,
You have a choice to go out from your safe place and meet your compassionate friend,
Or invite them in,
Choosing now how you want to meet your friend.
As your friend joins you,
Seeing how you settle together,
Are you sitting close,
Are you at a slight distance,
What feels comfortable?
And then allowing yourself to feel what it's like to be in the company of this being.
There's nothing you need to do right now,
Except experience this moment,
Letting go of any feeling that you need to perform or make anything happen,
And simply enjoying being here with the presence of this good friend.
Knowing that they are expressing unconditional love for you,
Seeing if you can allow this to enter in,
Allowing it to soak into you,
Like rain falling onto dry ground.
And if you can't let it fully in,
That's okay too.
This being feels it for you,
Whether you can take it in or not,
And they understand.
They understand if you struggle to allow this unconditional love in,
And they make no demands on you.
They don't say if you can't take in my love I won't give it.
They simply say this love is here for you,
To receive in whatever way you are able.
Your compassionate friend is wise and all-knowing and understands exactly where you are in your life journey.
Your friend may want to tell you something,
Something that is just what you need to hear right now.
So taking a moment and listening carefully to see if there's anything your compassionate friend has to say,
And if no words come that's okay too.
Simply experiencing their good company.
And perhaps you would like to say something to your compassionate friend.
Your friend will listen deeply and completely understands you.
Is there anything you'd like to share?
Your friend has a gift for you,
A special object.
As you look at your hands,
You see the object appearing there,
Something that has meaning for you.
Seeing if something appears,
Seeing what it is.
Taking a few more moments to enjoy your friend's presence.
And as you continue to enjoy being in this good company,
Allowing yourself to realize that your friend is actually part of yourself.
All the compassionate feelings,
Images and words that you experienced flow from your own inner wisdom and compassion.
And now,
When you're ready,
Allowing the images to gradually dissolve in your mind's eye.
Remembering that compassion and wisdom are always within you,
Especially when you need them the most.
You can call on your compassionate friend anytime you wish.
Now,
Settling back into your body,
Letting yourself savor what just happened,
Perhaps reflecting on the words you may have heard or the object you may have been given.
And then when you're ready to let go of the meditation,
Feeling the weight of your body and the contact of your feet with the floor.
Noticing the sounds around you.
Bringing some movement into the fingers and toes.
Taking a deep breath.
Breathing out.
And opening your eyes.
