This meditation is called Compassionate Friend.
So let's take a moment and just settle in to a comfortable position.
You can either be sitting or lying down,
Whatever feels comfortable for you right now.
Gently closing your eyes,
Or if you prefer just softening your gaze.
And if you would like,
Taking a few deep breaths,
Just to settle into your body.
Perhaps putting one or two hands over your heart,
Or another soothing place,
Just to remind yourself to give yourself loving attention.
And now imagining yourself in a place that is safe and comfortable.
As comfortable as it can be,
As comfortable as possible.
It might be a nice,
Cozy,
Warm room with a fireplace,
Or a peaceful beach with the warm sun and a cool breeze.
Or even a beautiful forest with trees covering above with the sun peeping through.
Or it might even be an imaginary place,
Like floating on clouds.
Anywhere where you feel reasonably peaceful and safe.
Just letting yourself enjoy being in this place.
Bringing it in with your mind's eye.
And soon,
You'll receive a visitor.
A warm and compassionate presence will join you.
A compassionate friend.
Someone who embodies the qualities of wisdom and strength and truly unconditional love for you.
And this being might be a spiritual figure.
Or maybe someone from your past,
An ancestor,
A grandparent,
Someone who loved you deeply,
A wise and compassionate teacher.
Someone who you feel truly understands and accepts you fully.
Where this being may have no particular form.
Perhaps more like a warm light or presence all around you.
Your compassionate friend cares deeply about you and would like you to be a part of this.
And you will love you to be happy and free from any unnecessary suffering or struggling.
Please allow an image or person or being to come to your place.
You have a choice to go out from your safe place where you've been enjoying yourself and to meet your needs.
Or you can invite them in to the space that you're in.
Please take that opportunity now if you like.
This compassionate friend is with you.
Placing yourself in just the right position in relation to your compassionate friend.
Maybe respectful distance.
Or you may be very close.
Holding hands and arm around your shoulder.
Whatever feels right for you.
Imagining your compassionate friend in as much detail as possible.
Especially allowing yourself to feel what it's like to be in their presence.
There's nothing you need to do,
Except experience the moment.
Your compassionate friend is wise and all knowing and understands exactly where you are in your life journey.
It might be that your friend has something to tell you.
Something that is just exactly what you need to hear right now.
So take a moment and listen carefully.
To that message from your compassionate friend.
Listen to what they have to say.
And if no words come,
That's okay too.
Just continue to experience the good company of your compassionate friend.
That in itself is a blessing.
And perhaps there's something that you would like to say to your compassionate friend.
What are the words that you're wanting to share?
Speaking those now.
In your mind with your friend.
Your friend listens deeply and completely understands you.
Bringing up anything at all that you'd like to share.
Thank you.
Your friend may also like to leave you with a gift.
Something special for you,
A material object.
That object might just simply appear in your hands.
Or you can reach out your hands in front of you and receive the gift.
Something that has special meaning just for you.
And if something does appear,
What is it?
What is that gift for you?
What does it mean for you?
Now taking a few more moments to enjoy your friend's presence.
And as you continue to enjoy this very special and good company,
Just allowing yourself to realize that your friend is actually a part of yourself.
All of those compassionate feelings,
Images,
Thoughts,
And words that you are experiencing flow from your very own inner wisdom and self-compassion.
And finally,
When you're ready,
Just gradually allowing the images to begin to dissolve in your mind's mind.
Begin to dissolve in your mind's eye.
Remembering that compassion and wisdom are always within you,
Especially when you need them most.
You can call on your own compassionate friend anytime you wish.
Settling back into your body and just letting yourself savor what just happened.
Perhaps reflecting on the words that you may have heard or the object that may have been given to you.
And gradually,
Softly,
As you're ready,
Just opening the eyes.
