This meditation is from my collection Meditations For My Loved Ones. Sitting comfortably, begin with deep slow breaths that begin and end in your stomach. Say the following words to yourself in your heart.
Breathing in, I am connected
Breathing out, I am grounded
Breathing in, I am in the moment
Breathing out, I am mindful
Visualize the faces of some of your friends
Feel the gratitude for the ways in which they bring you joy
Thank you for our joyous times,
I am grateful
To have friends
To rely on,
And support one another
I am grateful that even when
Time goes by and we haven’t spoken
We speak, and it is as though
Time has not passed
Friends in times of joy and despair,
These are strong bonds,
We are not born in family but have chosen each other,
A choice that has brought us a friendship so strong
We have no time sometimes
But we will keep
And over time, we will support and comfort each other
Laugh and make memories
As we celebrate and laugh over our lives, our families, our work and
Too our troubles and sorrows will be laid out for one another to see
And to comfort us all
We will grow older and greyer,
For us no more the short time of youth
But always we will have the comfort of friendship
And one day we will have the memories of the laughter and times of sorrow
During moments like these
Our friendship endured and grew stronger
A life sustaining force
Like a beautiful river or the energy of the sun
Our friendships are gifts from the universe
And I am so grateful.
Sit with your feelings and thoughts for a time, and when you are ready write in your journal on the following ideas, or anything that is in your heart.
1. Make a gratitude list of at least three things you are grateful for about one or two of your friends.
2. How have they supported you in times of need or distress? Or perhaps write how they have brought joy to your life when you needed times of laughter.
3. Write down the names of a few friends that you haven’t been in touch with lately but who you would like to reach out to again. Reach out to them this week, even if it is a short message or whether it is a phone call or if you are able to make plans to meet.
4. As we get older and are no longer school children, we sometimes have to work at building friendships and maintaining them. Think of a couple of people that you would like to develop friendships with, and write their names down. Can you reach out to them to invite them to tea or a meal or an event, either with you (and your family if you have one) or with some of your other friends present too? Think of some options and take the first small step.