~45 minutes
Namaste, everyone.
In today’s meditation, we will focus on cultivating self-love and compassion. This practice will help you embrace yourself fully, recognizing your worth and allowing love to flow freely within.
To begin, find a comfortable position. You may choose to sit cross-legged on a cushion or in a chair with your feet flat on the floor. You can also lie down if that feels better for you.
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Once you’re settled, gently close your eyes.
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Take a deep breath in through your nose, filling your lungs completely... and exhale slowly through your mouth, letting go of any tension.
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Let’s take a few more deep breaths together. Inhale deeply... and exhale, releasing any stress or distractions.
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Again, inhale... filling your body with fresh air... and exhale, inviting relaxation into your being.
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One last time: deep breath in... and long breath out.
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Now, allow your breath to return to its natural rhythm.
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Feel the ground beneath you, supporting your body.
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Take a moment to connect with the present moment, feeling the sensations in your body and the air around you.
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Now, let’s bring our awareness to the heart center.
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Imagine a warm, glowing light radiating from your heart space, a beautiful shade of pink or gold.
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With each inhale, visualize this light growing brighter, filling your chest with warmth and love.
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With each exhale, let go of any self-doubt or negativity you may be holding onto.
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Continue this process for a few moments, breathing into your heart space.
Inhale deeply, feeling the warmth expand... and exhale, releasing anything that no longer serves you.
(pause) (Repeat for 3-4 minutes)
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Now, let’s invite in the feeling of self-love.
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Visualize yourself standing in front of a mirror, looking at your reflection.
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As you gaze at yourself, say silently or out loud, “I love you.”
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Allow this statement to resonate within you.
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Notice any feelings or thoughts that arise.
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If you feel discomfort, acknowledge it without judgment.
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Continue repeating, “I love you,” allowing it to penetrate your heart.
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Now, let’s take a moment to reflect on what self-love means to you.
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Consider what it feels like to love yourself unconditionally.
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Visualize any past moments when you felt love for yourself—times when you celebrated your achievements, embraced your uniqueness, or offered yourself kindness.
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Let those moments fill your heart with warmth.
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With your next breath, let’s focus on gratitude.
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Think of three things you appreciate about yourself.
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They can be qualities, talents, or experiences that make you who you are.
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Allow these thoughts to fill you with joy and pride.
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Let’s take a moment to breathe into this feeling of gratitude.
Inhale, inviting in appreciation... and exhale, releasing any negativity.
(pause) (Repeat for 3-4 minutes)
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Now, let’s bring in a loving-kindness mantra to deepen our self-love practice.
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We’ll repeat the following phrases three times, silently or aloud:
1. “May I be happy.”
2. “May I be healthy.”
3. “May I be safe.”
4. “May I live with ease.”
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Take a moment to feel the warmth of these wishes as you send them to yourself.
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Let’s repeat these phrases together:
“May I be happy... may I be healthy... may I be safe... may I live with ease.”
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Again: “May I be happy... may I be healthy... may I be safe... may I live with ease.”
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And one last time: “May I be happy... may I be healthy... may I be safe... may I live with ease.”
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Allow the energy of these words to fill your heart and soul.
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Now, let’s expand this loving energy to others.
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Think of someone you care about deeply—a friend, family member, or loved one.
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Visualize them standing in front of you, and send them the same loving-kindness wishes.
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Repeat silently or aloud:
1. “May you be happy.”
2. “May you be healthy.”
3. “May you be safe.”
4. “May you live with ease.”
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Let’s repeat these phrases together for this person:
“May you be happy... may you be healthy... may you be safe... may you live with ease.”
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Again: “May you be happy... may you be healthy... may you be safe... may you live with ease.”
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And one last time: “May you be happy... may you be healthy... may you be safe... may you live with ease.”
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Feel the warmth of this love extending outward.
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Now, let’s broaden this circle of compassion.
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Think of a neutral person in your life—someone you see regularly but don’t know well.
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Send them the same loving-kindness wishes.
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Repeat silently or aloud:
“May you be happy... may you be healthy... may you be safe... may you live with ease.”
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Again: “May you be happy... may you be healthy... may you be safe... may you live with ease.”
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And one last time: “May you be happy... may you be healthy... may you be safe... may you live with ease.”
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Now, let’s expand this loving energy even further.
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Think of someone you may find challenging or have conflicts with.
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Visualize them in front of you and send them the same wishes.
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Repeat silently or aloud:
“May you be happy... may you be healthy... may you be safe... may you live with ease.”
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Again: “May you be happy... may you be healthy... may you be safe... may you live with ease.”
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And one last time: “May you be happy... may you be healthy... may you be safe... may you live with ease.”
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Feel the weight of any judgments or negativity begin to lift.
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Now, let’s take a moment to return to ourselves.
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Visualize the loving energy radiating from your heart, enveloping your entire being.
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Feel this warmth wrapping around you like a comforting blanket.
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As we conclude this practice, let’s return to our breath.
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Take a deep breath in, filling your lungs with love... and exhale slowly, releasing any remaining tension.
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Allow yourself to simply be in this moment.
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When you feel ready, begin to wiggle your fingers and toes, gently bringing movement back into your body.
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Take your time, and when you’re ready, open your eyes.
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Welcome back, everyone.
Carry this sense of self-love and compassion with you throughout your day.
Namaste.