Here’s a Sample of the “Sleep Meditation – Compassion for Friend” Guided Meditation Script:
Welcome back to another guided sleep meditation.
In today’s practice we’ll be focused on the cultivation of compassion.
Sending care for those who are suffering or experiencing difficulty in their life.
So, taking some time to get settled.
Finding a comfortable position, perhaps on your back or on your side however feels most comfortable for you.
Finding a place you can be relatively still.
Softening the belly.
And perhaps taking a few deep breaths just at your own pace.
And allowing your breath return to its natural rhythm.
Letting the body breathe itself.
And for this practice of compassion today, starting with bringing to mind someone from your life who you care about and you know that they’re experiencing some difficulty.
So, this might be a good friend or a relative or a teacher or a mentor.
But you know that they’re experiencing some pain or difficulty, some emotional distress.
I’d recommend choosing someone who is not going through the most traumatic experience.
Something around a level 5 or 6 out of 10.
So, some difficulty that is real but not something overwhelming.
So, taking some time to reflect on this person.
And bring an image of this person into your mind.
Maybe they’re going through financial difficulty or a breakup.
Maybe they’re feeling lonely, overwhelmed, insecure.
Just noticing what is the emotion that they might be feeling.
You may find it helpful to imagine the scenario that is causing them this distress.
And then reflecting on your care for this person.
Reflecting on the fact that you just wish well for this friend.
You want to see them happy.
You want to see them feeling safe and secure.
And noticing where in your body you feel that sense of care.
