Friendliness Meditation by Tarika Lovegarden.
This meditation helps you nurture friendships,
Feel more connected socially,
And enjoy an awesome network.
Discover how being friendly,
Whenever you feel inspired to reach out,
Connect,
Smile,
Or help someone in need,
Enriches your life.
Please adjust your body so that you feel as comfortable as possible,
And close your eyes.
Take this time to connect with yourself.
Feel the support of the chair or pillows you are resting on.
Perhaps you feel your body relaxing,
Releasing tension,
Letting go of the stresses of your day.
To connect with your capacity to grow friendships and expand your network,
Rest your hands on your heart center,
Touching your heart with tenderness and care.
Take deep gentle breaths into your chest,
Feeling the flow of your breathing,
Awakening the energy of your heart,
Carrying you deeper inside,
Becoming aware of the sounds around you.
Listen through your heart so that you can receive these truths of friendship,
Feel nourished,
And have more fun in your life,
Absorbing these words.
Perhaps you feel each sound touching you,
Like waves of sound,
Opening your heart.
In your heart,
It is easy to embrace yourself as you are.
There is unconditional space for whatever you are experiencing.
You can allow your thoughts,
Feelings,
To come and go,
Like waves of sound,
Rippling through you,
Being absorbed in this atmosphere of love.
As you feel acceptance for yourself,
Take a moment to feel how you are already sharing warmth with your friends,
Accepting each other's flaws,
While being supportive,
Is one of the beauties of friendship.
Perhaps you listen attentively,
Show kindness through acts of service,
Show up,
Give gift,
Or are dependable and supportive.
These are classic characteristics of friendliness.
But let's look more closely at how you show up as a friend.
Becoming aware of your nature and acknowledging the strengths that make you a good friend,
Nurtures your capacity for a greater circle of friends.
Let your heart show you,
Revealing your unique expressions of friendliness.
Think of one of your friendships,
See yourself with your friend.
How are you expressing your thoughtfulness,
Care,
In what you do,
Say,
Or how you are,
To expand your awareness of the true value of friendliness?
Even further,
Imagine you have an opportunity to practice,
To make a choice.
See yourself in a situation with a friend,
Acquaintance,
Or stranger.
You may be recalling a recent situation,
Or imagining a typical scenario.
First imagine that you are busy,
Having a bad day,
Or don't want to be bothered.
Perhaps you see yourself turning your back.
Notice what happens when you decide not to help this person.
How do you feel?
Are you irritated,
Feeling a little guilty,
Or justifying an excuse?
Feel what it's like to walk away.
Now imagine you can rewind this moment,
See yourself in the same situation,
With the same person.
And instead of ignoring their needs,
Pause,
Take time to be there for your friend,
To help this person.
Notice what happens in your heart when you are friendly,
Even if it's just a simple smile or a promise to check in later.
Does being friendly connect you to your values?
Perhaps you feel empathy,
Integrity,
Playfulness,
Or other virtues of your nature,
The building blocks of good friendships.
See how your friend is responding.
Perhaps they feel understood,
Lighter about their troubles,
Or less alone.
How does it feel to be authentically you,
While showing up for the people in your life,
To determine which aspects of friendliness you want to develop?
Take a moment to feel your heart.
Your heart will tell you.
Are you wanting more connections,
Social fun,
Or are you longing for deeper intimacy?
To let down your guard with a loyal friend who reciprocates your care,
Commitment,
Or whatever is important to each of you.
See yourself making an effort,
Reaching out,
Nurturing your relationships,
Smiling at a clerk,
While feeling friendliness in your heart,
Expressing your unique attributes.
In many moments,
With different people in your life,
Sometimes it's important to evaluate your friendships.
Perhaps there are people that drain you,
Or you feel out of sync,
Signs of a friendship ending on its own.
Letting go,
When it's time,
Can be as natural as saying hello in life.
In your heart,
You have the clarity and sensitivity to nurture your loved ones,
While gracefully,
Respectfully,
Wishing others well on their journey.
There may be other friends you cherish,
That you would like to reconnect with,
Invite for dinner,
Or make a playdate.
Feel these impulses,
Listen to the gentle nudges from your heart,
And follow through on making these important connections.
Remember,
Friendships,
Like relationships,
Last for moments,
Seasons,
Years,
Or a lifetime.
Perhaps you can honor and respect the nature of each connection in your life,
Opening your arms to the joy of deepening friendships,
Making new friends,
And being more friendly in your day-to-day interactions.
Take a deep breath,
Stretch your body,
And open your eyes whenever you are ready.
