This practice is called the Compassionate Friend Visualization.
Sometimes we find ourselves facing a dilemma we just don't know how to manage.
Or we may find ourselves at an impasse or crossroads and don't know how to proceed.
There's a powerful inner wisdom in each of us that is often obscured by the workings of ego.
This visualization meditation will help you to clear those obscurations and access your inner wisdom.
To begin,
Find a comfortable position.
It could be sitting down or lying down if you're not tired.
Take in a few deep breaths and settle into your body.
Now let your breathing return to normal.
If you're comfortable,
I suggest you close your eyes.
Now tune into your body.
Notice the sensations in your body,
The points of contact of your feet with the floor,
The position of your body,
Any tingling or warmness that you note anywhere.
Bring a quality of warm kind awareness to your experience.
If you want,
Bring your hands to your heart.
Show yourself kindness.
Let your body know that you are here.
Now imagine that you're in a peaceful,
Beautiful,
Comfortable space.
It may be an actual place or imagined.
Perhaps it's a place in nature.
Perhaps the sand on a warm beach.
Or maybe in a forest glade surrounded by beautiful trees.
It can be an imaginary place.
It should be a place that feels safe,
Peaceful,
And comfortable.
Now allow yourself to really savor the feelings of comfort and peace in this place.
Soon you're going to receive a visitor,
A warm,
Wise,
Compassionate presence.
You're a compassionate friend.
An ideal figure who embodies strength and warmth and unconditional love.
It can be a wise teacher,
A spiritual figure,
Someone from your past,
Perhaps a beloved grandparent.
Let the image of this being arise in your mind's eye.
It may not have a particular form.
Know that your compassionate friend cares deeply about you.
They would really like you to be free of suffering and to be at peace.
Allow the image of this being to be there for you.
Meet your compassionate friend.
Imagine just the right distance.
Allow yourself to feel what it's like to be in the presence of this being.
Allow yourself to fully receive the unconditional love and compassion this being has for you.
Even if you can't let it in,
Know that your friend feels it anyway.
Your compassionate friend is wise and all-knowing.
It knows where you've been and where you are right now in your life.
Your friend has a message for you,
Something you really need to hear at this point in your life.
What does your friend have to say to you?
If no words come,
That's okay too.
Just enjoy the good company of your friend.
Perhaps there's something you would like to say,
A question you would like to ask.
Perhaps there's something you would like to share with your friend.
Now your friend would like to give you a gift,
A material object,
Something that has a special meaning or significance for you.
What is it?
If nothing arises,
That's okay too.
Enjoy your friend's presence for a few more minutes and then bid them farewell.
Now find yourself back alone in your safe place.
Allow yourself to savor what just happened.
Perhaps reflect on the conversation you had with your friend.
Examine the gift you received.
Now realize your compassionate friend is a part of you.
See that this emerged from inside of you.
It is a real part of you that is always available to you.
You can invite your compassionate friend back anytime you wish.
Allow yourself to feel and be with your body as it is right here and right now.
Allow yourself to feel and experience whatever is arising in you right now.
Allow yourself to be exactly as you are in this present moment.
Then when you're ready gently open your eyes.
