So,
Finding yourself a comfortable seat,
A seat in which you can be relatively relaxed,
Yet at the same time alert.
And then if it's comfortable to you,
Just gently closing down the eyes.
And we'll take a couple of deep,
Intentional breaths together to settle our body.
So allowing your next inhale to expand the rib cage and to travel all the way down into the lower belly and into the area of the kidneys.
And then exhale out all that air,
Long and smooth,
All the way to the end.
Again inhaling,
Expanding the rib cage,
Filling the lower belly,
Even the lower back.
And then exhale out all the air,
Long and smooth.
One more time in your own time.
Inhale,
Expand the rib cage,
Feel that breath filling the lower belly,
The lower back.
Experience that sensation of fullness for a moment before allowing yourself to settle into the exhale all the way to the very end.
Taking a moment to remind yourself that we are here not to feel any particular way,
Not to have one particular experience,
But instead just to be open to whatever arises.
In a moment just allowing yourself to become open to sounds.
Starting to cultivate a base of presence,
A base of mindfulness before we move into the rest of the meditation,
Just allowing sounds to come into you.
Noticing sounds further away,
Sounds closer by.
And then allowing yourself to become more aware of sensations in the body.
Becoming aware of sensations from the crown of the head all the way towards the soles of the feet.
And at least scanning through the body there.
And already you might be becoming a little more aware of the breath,
A little more conscious of the breath.
Not needing to change the breath in any way.
Just allowing the breaths to come in and out.
And in a moment I'll invite you to imagine a place that is safe and comfortable to you.
Just wherever comes to mind.
It might be a room that you know or you feel at home.
Or somewhere in a natural environment.
Maybe somewhere near the ocean or a forest glade.
Floating in a river.
Anywhere you can imagine feeling peaceful and safe,
At ease.
Let yourself enjoy the feeling of comfort in this place.
And soon you'll receive a visitor.
A warm and compassionate presence.
Someone who embodies the qualities of wisdom,
Strength and unconditional compassion.
And you might have met someone at some point in your life who embodies this warm and compassionate presence.
If so,
See if you can connect to that feeling.
And this might be someone that you know from your past.
Someone like a grandparent or a friend.
Or it might be a figure,
Maybe a religious figure like the Christ or Buddha.
But it might also just be a sense of someone or something.
Something without a form.
Might even be a pet.
Just take a moment to allow yourself to imagine in full detail this figure,
This form,
This person.
Really imagine this being in as much detail as possible.
Really how it feels to be in their presence.
Then as your compassionate being or person approaches you,
They come to just the right distance that feels comfortable to you.
And you greet them in whatever way feels most appropriate,
Feels most comfortable to you.
If it feels right,
You might even find your hand resting on their shoulder.
Or find your hands holding.
Take a moment to acknowledge being in their presence.
Enjoying this sense of being in good company.
Knowing that there's nothing that needs to be said right now.
Just savoring,
Appreciating this moment of being in their company.
And now allowing yourself to bring to mind any difficulties or any particular challenge that you might have in your life right now.
Preferably not choosing anything that is intensely challenging,
Nothing traumatizing or completely disrupting.
Something mild to moderately challenging.
You might notice the sensation it creates in your physical body when you remember this challenge or difficulty,
Maybe a sense of contraction somewhere in the body.
And your compassionate being or friend or person has something to tell you,
Something they would like to say to you about this situation.
In their full and deep understanding of what is going on,
They have something which is just what you need to hear right now in your life.
You listen carefully to what your compassionate being person has to say.
The words they choose come from their place of unconditional love and understanding of you and a deep wisdom and understanding of the situation.
And if no words come,
That's okay too.
Just share their good company.
And you might feel instead the sense of them wishing you just the very best within this situation in the presence of their unconditional love and acceptance.
Perhaps in response there is something you would like to say to your compassionate being or figure.
And they listen deeply with complete understanding.
Is there anything you would like to share?
And as your time together in this place comes to an end,
You might like to thank this figure,
This being,
Resting for these last few moments in their company,
Before saying your goodbyes for now.
You find yourself once again alone in your safe place,
Basking in the glow of what just happened,
Enjoying the words that were shared.
And as you do so,
You might remember that this compassionate presence is in fact a part of you.
You can invite this part of you back anytime you wish.
We each have this part inside of ourselves that sees this kernel,
This root of goodness,
Of benevolence that we each have,
That trusts in that.
This part of ourselves is available to us to share words of wisdom and compassion.
Whenever we are able to drop into silence and away from some of the noise that might cloud that part of ourselves.
Take a moment to notice the parts of your body that are in contact with the ground or whatever you're sitting on,
And to become aware of sounds in your environment.
Whenever you're ready,
Allow your eyes to open and slowly return your attention to the space that you're in.
