This meditation is called the Compassionate Friend Meditation.
To begin this meditation,
Please find a comfortable way to sit.
It may be reasonably upright and allowing for relaxation.
If it's comfortable for you,
Gently closing your eyes.
And taking a few deep,
Easeful breaths to begin to settle more fully into your body.
And putting one or both of your hands over your heart for a moment to remind yourself to give yourself loving attention.
And if you wish to,
You may wish to place the left hand on the side of your ribcage,
Almost under your underarm.
And your right hand over your upper arm or on top of your shoulder in the form of giving yourself a hug.
Just letting your arms and your hands rest here if that's comfortable for you.
And now imagining yourself in a place that's safe and comfortable.
It might be a cozy room with the fireplace burning.
Or a peaceful beach with warm sun,
A cool breeze.
Or perhaps you find yourself in the middle of a forest glade.
It could be somewhere that you've been before.
Or it could also be an imaginary place,
Like floating on clouds.
Anywhere where you might feel peaceful and at ease.
And so just allowing the image and the sensations of this place come to you more fully.
Letting yourself enjoy the feeling of comfort in this place.
And as you rest here,
Soon you'll receive a visitor.
A warm and compassionate presence who embodies the qualities of wisdom,
Strength,
And unconditional love.
This being may be a figure like Christ or Buddha.
It can be a compassionate person from your past,
Like a grandparent.
Or it may not have any particular form.
Perhaps just a glowing light,
A sense of warmth.
And knowing that this being cares for you and loves you and would like you to be happy.
And they would just like to visit you for a little while.
Really imagine this being in as much detail as possible,
Allowing their presence to become more known to you.
How it feels to be in their presence.
And as they arrive,
You can go out and meet this visitor.
Or you can receive them into your safe place.
Greeting them and being with your visitor.
Wherever you're most comfortable.
And placing yourself at just the right distance from your compassionate friend.
Noticing whatever feels right for you.
If it's someone you feel quite close to,
This may include resting your head on this being's shoulder.
If it's the Dalai Lama,
Perhaps you want to have a little respectful distance.
Holding your friend in your heart and mind and enjoying their good company.
There's nothing special you need to do except savoring the moment.
And now allowing yourself to recall any difficulties that you may have in your life right now.
Your compassionate friend is wise and all knowing.
And has come to tell you something.
Something that is just what you need to hear right now in your life.
Listen carefully to what your compassionate friend has come to say.
If no words come,
That's okay too.
Just sharing in their good company is a blessing in itself.
So just being with your friend.
Listening if there's anything you should hear.
Or simply the feeling of being acknowledged and heard in this difficult situation.
Or experience that you're having in your life right now.
Knowing that your compassionate friend understands and wishes you well.
And perhaps you would like to say something to your compassionate friend.
Your friend listens deeply and completely understands you.
So just giving yourself a moment,
Seeing if there's anything,
Something you'd like to share.
Soon your friend will be leaving again.
But before that happens,
Your friend would like to give you something,
A material object.
Something that will help you to remember.
As you place your hands together,
Your friend reaches out and puts an object in your hands.
Or an object may simply appear in your hands.
Something that has a special meaning for you.
Wait for a moment and see what comes.
What is it?
Look it over carefully.
And as your friend prepares to leave,
Thanking your friend,
Enjoying your friend's good company for these last few moments.
And then bidding your friend farewell.
You're now alone in your peaceful,
Serene place again.
And letting yourself savor what just happened.
Enjoying the words and the object that was given to you.
And now remember that your compassionate friend is part of you.
Therefore,
You can invite your friend back anytime you wish.
Your visitor is available with words of wisdom and compassion whenever you need it the most.
Taking your time.
And when you're ready,
Slowly opening your eyes.
Taking in the environment.
Allowing your eyes to go where they want to go.
Allowing your head to move freely.
And orienting yourself back to the space that you're in.
