Beginning this practice by reconnecting with your experience in this moment,
Noticing what's present in the mind and body,
Thoughts in the mind,
Feelings or emotions that are here right now and tuning in to sensations throughout the body and moving the awareness to the breath,
Connecting with the sensations as the air enters and leaves the body and if it's helpful,
Deepening and lengthening the breath,
Creating a soothing breathing rhythm and remembering that at any time we can come back to the body,
Contact to the body against the surfaces supporting us and come back to the breath to be an anchor for our attention and help ground and settle us.
And now imagining a safe place,
Remembering not to force anything in this exercise,
Allowing a playful atmosphere and letting yourself be surprised by the free gift of your imagination,
Imagining a safe place in whatever way it presents itself right now,
Allowing all the senses to be involved,
A place welcoming you however you feel in the present moment.
And then allowing another image to emerge either from this safe place or independently from it,
Opening yourself for the presence of a compassionate being that has your best interests at heart.
This being can arise from memory or fantasy or both.
It can be a human being or an animal,
A natural being or a celestial being,
A being that is committed to your wellbeing,
Embodying compassion in all its qualities.
It is kind and patient,
Sensitive,
Playful and caring,
Wise and understanding.
It has courage and resilience in the face of life's difficulties.
Staying firmly on your side when you suffer,
Accepting you just as you are with all your imperfections and possibilities,
Wishing you the very best from its heart and willing to relieve your suffering whenever it can.
What does your compassionate companion look like?
What colour?
What shape?
Big or small?
Old or young?
Male or female or neither?
Where in space is it positioned?
In front of you,
Beside you or behind you?
At what distance?
The visual image may vary in clarity.
Various images may come and go.
If this compassionate friend looked at you,
How would you imagine the expression of the eyes and the face?
Other senses may be clearer,
Perhaps a feeling sense of presence or atmosphere,
Perhaps a fragrance.
How would this being relate to you?
If it spoke,
How would the voice sound?
Would it relate to you?
What effect does imagining yourself being near this compassionate being have on you?
What bodily effects do you notice in your face,
Your chest,
Your belly,
Your arms and legs?
What happens to your thoughts and feelings,
Your mind and mood state?
Just imagining this being really appreciating your presence and your company.
No matter how you are,
It welcomes you from the heart.
How does that make you feel?
And remember it is a practice,
It may be difficult to connect to or fleeting images may pass by.
Noticing your reactivity to whatever arises,
Your likes and dislikes.
Acknowledging and welcoming whatever shows itself,
Pleasant or unpleasant,
Joyful or sad.
Tendencies to hold on or hold off.
At any moment allowing for a mindful pause,
Allowing the breath to steady and soothe you,
Reconnecting with the sensations of contact between body and surface supporting you.
And when you feel this face,
Returning to the imagery practice,
Imagining a compassionate being relating to you with this very experience you have right now.
You can continue for a while with this practice of imagining a compassionate friend and when you're ready to end it,
Allowing time for expressing appreciation or goodbye in your own way as you let the image to dissolve.
And remembering that you can return in any moment to this practice of imagining a compassionate being wherever you are and however it shows itself.
And remembering that you can return in any moment to this practice of imagining a compassionate being.
