This meditation's intention is to help you develop your ability to take a kind,
Non-judgmental approach to working through your hardships and suffering.
Develop a comfortable position for your meditation.
You could lean back in a chair or lie down.
As you settle into your position,
Take a very long breath in through your nose and sigh it so gently out your mouth.
Do that again.
Take a very long breath in through your nose and sigh it gently out your mouth.
Shift your position,
If necessary,
To be a little more comfortable.
Now that your body is settled,
Let's bring your mind and energy into this space of practice by focusing on long,
Soothing breathing.
Breathe in through your nose all the way to full and pause when you notice fullness.
And then breathe out all the way to empty and pause when you notice empty.
Breathe in all the way to full.
Pause.
Breathe out all the way to empty.
Pause.
Do this a few more times.
Continue to watch your breath,
But shift your attention to imagining the compassionate presence of a particular figure.
This presence could be someone you know,
Someone you feel a kinship with,
Or be a spiritual or historical figure of meaning to you.
If you work with a real person,
This is an idealized version of them.
Imagine them.
Perhaps there are particular colors,
Particular details.
As you imagine this figure,
Perhaps there's a particular quality of light.
Bring forward the feelings of being in their compassionate presence.
How does it feel in your body to be the focus of their kindness?
They are committed to helping you,
And their attention is kind and warm.
What does it feel like to receive this helpful spirit?
What do you notice in your body?
They listen to you non-judgmentally.
Your difficulties are listened to calmly and thoughtfully.
Imagine they had all the wisdom necessary to help you with your difficulties,
And their wisdom fills you with the courage and confidence to face your challenges.
Allow yourself to fill with the energy of their presence.
What would this person say to you?
What feelings are present in your experience now?
Having received the non-judgmental,
Wise presence of this compassionate figure,
What thoughts come up for you about your difficulties?
Allow the internal effort of bringing forward this presence to dissolve,
And abide in the effects for a few more moments,
Noticing how your body feels.
Commit to moving forward with the energy of this inner resource before beginning to deepen your breath,
Fluttering open your eyes,
And reintroducing movement.
