This practice is called self-kindness meditation.
Getting into a comfortable position,
Either sitting on a cushion,
Couch,
Chair,
Or even lying down,
Fully or partially close your eyes if this is comfortable for you,
Taking a few deep breaths to settle into your body and into the present moment.
Now bringing to mind someone who is loving,
Caring,
And supportive.
It could be your compassionate friend,
A grandparent,
A pet,
Even a movie character,
Or maybe even somebody you create in your own mind,
Whatever works for you.
Letting yourself feel what it's like to be in this being's presence.
Creating a vivid image of this being in your mind.
And allowing yourself to enjoy the good company.
Recognize how much this being cares about you and wishes you to be happy and free from struggles just like every other living being.
Imagine them saying to you the words you need to hear using the kindness phrases that you've chosen.
And if you haven't found phrases that are comfortable for you yet,
You can use the following phrases.
I wish for you to be strong.
I wish for you to feel loved.
And I wish for you to begin to accept yourself just as you are.
I wish for you to be strong.
I wish for you to feel loved.
And I wish for you to begin to accept yourself just as you are.
So silently repeating these phrases to yourself,
Imagining they're coming from this loving being.
And when you notice that your mind has wandered,
Returning to the words and the image of this being who cares about you.
Imagine savoring any warm feelings that may arise,
Taking your time.
Now letting go of the image of the other being and letting the full focus of your attention rest directly on yourself.
If you like putting a hand over your heart and feeling the warmth and gentle pressure of your hand,
Visualizing your whole body and your mind,
Noticing any stress or uneasiness that may be lingering within you.
Begin to offer yourself some words of kindness using your own phrases where you can use the following phrases.
I wish to be strong.
I wish to feel loved.
I wish to begin to accept myself just as I am.
I wish to be strong.
I wish to feel loved.
And I wish to begin to accept myself just as I am.
Continue repeating these phrases to yourself,
For yourself.
And finally,
Taking a few breaths and resting quietly in your own body,
Accepting whatever your experience is exactly as it is.
You may be feeling warm wishes and compassion,
Or you may not.
Either way,
It's totally okay.
We're simply setting our intention to open our hearts and then seeing what happens.
This was the self-kindness meditation.
