Hi there,
Let’s start by sitting in a way that feels comfortable for you.
You can close your eyes, or keep them open—whichever feels easier.
And remember, you’re always free to pause or step out anytime—just by opening your eyes and noticing what’s around you.

Now taking a slow breath in…
And letting your shoulders drop as you breathe out.
Noticing your body supported by the surface beneath you. You can come back to this feeling of being grounded anytime during this practice.

In the next few moments, we are going to use imagination. It might come easily, or it might feel a bit more difficult —all experiences are perfectly fine.
No need to force anything. Just approaching this with lightness and playfulness,
and allowing yourself to be surprised by the gift of your imagination.

Now you may imagine someone who is kind.
It might be a real person—like a grandparent, a friend, a teacher, or even a pet.
Or it could be a character, a made-up being, or a hero you admire.
Someone who accepts you. Someone who sees your struggles and cares about you.
What does your compassionate friend look like? What kind of expression would you see in their eyes and on their face? If they were to speak to you, what would their voice sound like?
Perhaps you can sense their presence or the atmosphere in other ways — maybe there’s even a certain fragrance in the air…
Your images may change in clarity; they may come and go. Whatever experience you are having is completely fine, just as it is.

Letting yourself picture this compassionate friend coming closer.
Now sitting next to each other.
Noticing what it’s like to be in their presence.
What do you feel? Maybe warmth? Calm? Maybe a little curious?

This compassionate friend understands what it’s like to be you—right now, with everything you’re carrying.
You don’t have to explain. They just get it.
See if you can sense what they want to share with you.
It might come as words, a look, a gentle feeling—or maybe nothing specific, just a sense of being cared for.

Maybe there’s something you’d like to say to your friend too.
They’re here to listen, without judgment.
Taking a few moments to simply enjoy their company.
This is your time together.
And now, when you feel ready, you may gently say goodbye.
Knowing you can come back to the image of this friend, whenever you need.
If you want, you might imagine they left behind a quiet note tucked in one of your pockets, something kind you can carry with you for the rest of the day.

Let yourself rest again.
Maybe placing a hand on your belly, feeling your body breathe.
Reflecting gently on anything you feel.

And remember—this friend lives inside you.
Their voice of care, that feeling of comfort… you can always approach them.

Now taking a few slow, steady breaths in and out.
Feeling your body again—your feet, the space around you.
When you’re ready, you may gently open your eyes, if you had them closed, and look around the room.