Your compassionate friend meditation.
Please find a comfortable position either sitting or lying down.
Now close your eyes if you like taking a few deep breaths to settle into your body.
Perhaps putting one or two hands over your heart or another soothing place to remind yourself to give yourself loving attention.
Now imagining yourself in a place that's safe and comfortable,
As comfortable as possible.
It might be a cozy room with a fireplace or a peaceful beach with a warm sun and a cool breeze or in the forest somewhere.
It could also be an imaginary place like floating on clouds.
Anywhere you feel reasonably peaceful and safe.
Just letting yourself enjoy being in this place.
And soon you'll receive a visitor,
A warm and compassionate presence,
A compassionate friend 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.
Or the being may have no particular form.
Perhaps it's more like light or a warm presence.
Your compassionate friend cares deeply about you and would like you to be happy and free from unnecessary struggle.
Please allow an image or being to come to mind.
You have a choice to go out from your safe place and meet your compassionate friend or to invite the friend in.
Go ahead and take that opportunity now if you like.
Keeping yourself in just the right position in relation to your compassionate friend.
You may have some respectful distance or you may choose to be very close,
Whatever feels right.
Imagine your compassionate friend in as much detail as possible,
Especially allowing yourself to feel what it's like to be in your friend's 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.
Your friend might want to tell you something,
Something that is just what you need to hear right now.
Take a moment and listen carefully to what your compassionate friend might have to say.
If no words come,
That's okay too.
Just continue to experience the good company.
Enjoying the good company.
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?
Your friend may also like to leave you with a gift,
A material object.
The object might simply appear in your hands or you can put out your hands and receive one.
Something that has special meaning to you.
If something appears,
What is that?
And now taking a few more moments to enjoy your friend's presence.
And as you continue to enjoy the good company,
Allowing yourself to realize that you are a part of yourself.
All the compassionate feelings,
Images,
And words that you're experiencing flow from your own inner wisdom and compassion.
And finally,
When you're ready,
Allowing the images to dissolve gradually in your mind's eye.
Remembering that compassion and wisdom are always within you,
Especially when you need them the most.
You can call on your compassionate friend anytime you wish.
And now settling back into your body and letting yourself savor what just happened.
Perhaps reflecting on the words you may have heard or the object that may have been given to you.
And finally,
Letting go of the meditation and allowing yourself to feel whatever you feel and to be exactly as you are.
And gently opening your eyes.
Breathing out you.
