“Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.”
– Pema Chödrön
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self compassion meditation
Self Compassion Exercise 1
Goal: Believing that you are worthy of love, health, peace, and joy
Time: Repeat each verse 1-3 times, 3-5 minutes
This exercise is a repetitive mantra that opens your heart, first, to the love you have for others, then extends that love to yourself and to the world. It’s an effective practice because it’s easy to express love for others we value– their best qualities are easily seen. However, when turning that love around and speaking the same words to yourself, you can feel undeserving, awkward, or altruistic. This exercise is meant to be spoken aloud because in doing so, you can hear the positive reminder that you are worthy of love, health, peace, and joy just as much as everyone else. Repeating this exercise regularly will help you come to believe this about yourself, which is the ultimate goal.
In your mind and heart, say to someone you love unconditionally:
May you be filled with loving kindness.
May you be healthy and well.
May you be peaceful and at ease.
May you be happy.
In your mind and heart, say to a family member or friend:
May you be filled with loving kindness.
May you be healthy and well.
May you be peaceful and at ease.
May you be happy.
In your mind and heart, say to yourself:
May I be filled with loving kindness.
May I be healthy and well.
May I be peaceful and at ease.
May I be happy.
In your mind and heart, say to the whole world:
May we all be filled with loving kindness.
May we all be healthy and well.
May we all be peaceful and at ease.
May we all be happy.
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