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Speaker 1: Thank you for choosing this meditation on nurturing friendships. Sit

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or lie down comfortably. If you can place one hand

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over your heart, the place where love for your friends lives.

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Take a slow breath in and a slower breath out

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again inhale. Quietly exhale, and feel your shoulders soften and

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your jaw relax. Bring to mind one friend or let

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whoever needs you most appear naturally their face. Hear their laugh,

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Remember a moment they made you feel truly seen. With

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your next inhale, silently say their name with your exhale,

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send them warmth from your heart to theirs, like a

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soft ribbon of golden light. One more breath for them inhale.

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Thank you for being in my life. Exhale. I am

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grateful for you exactly as you are now. Widen the circle.

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Picture all the people who form your chosen family, near

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or far, in daily contact or year between messages, on

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this inhale, draw their love toward you. On this exhale,

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send your love back multiplied. If any tiny hurt or

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unspoken thing floats up, let it rest in your open palms.

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With one gentle exhale, release it into the light. It

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does not have to travel with you any more. Feel

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your heart expand spacious enough for imperfections, time zones and

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long silences. Silently say to all of them, and to yourself,

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I choose you. I am here. Our connection is safe

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with me. Rest in that warmth for two more quiet breaths,

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Let it in and let it out when you're ready,

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Take a final inhale of gratitude and a long happy

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sigh out. Open your eyes whenever it feels right, and

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carry this soft glow with you. Some One somewhere just

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felt lighter because you thought of them with love. Thank

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you for tending the garden of friendship to day. Now

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mustay