This is a beautiful way to transform painful moments.
Find a nice quiet place and settle yourself in so you're really comfortable.
Softly close your eyes.
For the next few breaths,
Make your out-breath and in-breath a little longer and deeper.
Now let your breath resume its natural rhythm.
As you sit quietly,
Let your tongue soften in the lower palate of your mouth.
Let your shoulders soften and let your belly soften.
As you sit in this stillness,
Gently and slowly bring to mind a particular situation or moment in your life that has been really difficult or painful for you.
You don't have to overthink this.
Just settle on something that has been very hard for you.
It can be something that has happened recently or a long time ago.
It can also be something you're worried about in the future.
Take a few moments to think of something.
As you think of it,
Just for a moment,
Imagine yourself fully immersed in that scene,
Past,
Present or future.
You're right in there.
Notice what your body feels like as you do this.
Is there anyone with you?
What are you saying?
What are others saying?
Still noticing what you're feeling in your body.
Now allowing the situation to get to the hardest moment and then when it feels at its worst,
An amazing,
Wise,
Strong and compassionate being magically appears.
This wise being could be someone like the Dalai Lama or Buddha.
It could be a superhero or a wise,
Strong,
Compassionate person you know in your life.
Take a few moments to think of someone who would be right for you.
This wise,
Strong being is going to take on your body and clothing for a moment.
They'll look just like you.
They say to you,
I'll go in and handle this situation and you just quietly watch and see how I do it.
In your mind's eye,
Imagine them in this difficult situation.
Notice how they deal with it.
Are they speaking or silent?
If they're speaking,
What are they saying?
How are they breathing?
How are they standing?
Are their shoulders tense or relaxed?
How are they managing this difficulty?
As they finish,
They let you gently step back into your body.
As you are standing there with them absorbing their compassion and wisdom,
They hand you a gift,
A vibrant symbol of exactly what you need when you encounter these hardships.
Gently acknowledge the gift.
If it's not fully clear what it is,
Hold it up in front of you as you breathe calmly.
Then this wonderful being turns to you and softly touches your body with their hand in a truly healing way.
They whisper in your ear a few words of compassion and kindness.
Picture or hear those words as best you can.
As we come to the end of this meditation,
We are left with the question about where did this wise,
Kind and compassionate being come from?
They were inside you,
A part of you all along.
When we are quiet and still our minds,
We can call upon them when we have the need in any moment.
Now,
When you're ready,
Slowly open your eyes and come back into the room.
