This is the Compassionate Friend Meditation from the Mindful Self Compassion Course.
Please find a comfortable position either sitting or lying down.
And gently close your eyes.
Take a few deep breaths to settle into your body.
Put one or two hands over your heart or in some other soothing gesture.
Just for a moment as a reminder to give yourself loving attention.
Now imagine yourself in a place that's warm and comfortable and safe.
It might be a cozy room with fire in the fireplace or a peaceful beach with a warm sun and a cool breeze.
Or it might be the forest.
It could also be an imaginary place like floating on clouds.
Anywhere you might feel peaceful and safe.
Just let yourself enjoy the feeling of comfort in this place.
Soon you'll receive a visitor,
A warm and compassionate presence,
A compassionate friend.
A being who embodies the qualities of wisdom,
Strength and unconditional love.
This being may be a spiritual figure,
A wise compassionate teacher,
Or a person from your past like a grandparent.
They may not have any particular form,
Maybe just a presence or warm light.
Your compassionate friend cares deeply about you and would like you to be happy and free from suffering.
Imagine this being in as much detail as possible,
Especially how it feels to be in their presence.
You have a choice now to go out from your safe place and meet your compassionate friend.
Or you can meet them at the threshold or you can invite them in.
Please take that opportunity now.
Placing yourself in just the right way in relation to your compassionate friend.
Whatever feels right.
And then allowing yourself to feel what it's like to be in the company of this being.
There's nothing you need to do except to experience the moment.
Your compassionate friend is wise and all knowing.
And knows exactly where you are in your own life journey.
Your friend would like to tell you something.
Something that is just what you need to hear right now.
Please take a moment and listen carefully to what your compassionate friend has come to say.
If no words come,
That's okay too.
You can just experience the good company of this being.
That's a blessing in itself.
And perhaps you would like to say something to your compassionate friend.
Your friend listens deeply and completely understands you.
Is there anything you'd like to share?
Soon your friend will be leaving again.
But before that happens,
They would like to give you a gift.
A material object.
This object will simply appear in your hands.
Or you can put your hands out and receive it.
It's a gift that has special meaning to you.
What is it?
Now,
Enjoying your friend's presence for a few last moments.
Offering thanks for the visit.
And then bidding your friend farewell.
You're now alone again in your safe place.
Let yourself savor what just happened.
Perhaps reflecting on the words or the object that was given to you.
Before this meditation comes to a close,
Please remember that your compassionate friend is part of you.
The presence you felt and the words you heard are a deep part of yourself.
Compassion and wisdom are always available,
Especially when you need them the most.
You can invite your compassionate friend back anytime you wish.
And for now,
Letting go of this meditation and focusing on your body as a whole.
Allowing yourself to feel whatever you feel to be exactly as you are in this moment.
And as you feel ready,
Gently opening your eyes.
