Here’s a Sample of the “Sleep Meditation – Compassion for Friend and Self” Guided Meditation Script:
Welcome back to another guided meditation.
Allowing yourself to find a comfortable position in your bed.
Preparing yourself for sleep.
In this practice today we’ll be continuing with the compassion meditation.
And this time expanding and moving our compassion outward onto a broader range.
So, allowing yourself to settle in.
Relaxing your body as if you were releasing all the tension, all the stress and anxiety.
If you could feel it dropping down through your mattress down into the Earth.
Perhaps taking a few deep breaths.
And finding a place of stillness.
And calling to mind this quality of compassion.
Caring for someone who is in a state of pain or suffering.
Knowing that this is a natural human quality, to care for others.
You already have this quality.
We are simply exercising it.
So, bringing to mind someone from your life who you care about and is going through some difficulty or pain or suffering.
Someone from your life who is easy to care for.
You have a natural goodwill for this person, but you know they’re going through some difficulty.
It can even just be some trouble at work. Some frustration.
Or maybe they’re really busy and they feel really out of balance.
Bringing this person into your mind.
Really visualize them.
Get a sense for what they look like.
Maybe starting with an image of them smiling and being in a good state.
And then reflecting on this experience of suffering.
