Self-Love Meditation

Please note this track begins with a short talk on the importance of self-love. The guided meditation starts at 4 minutes and 45 seconds so you're welcome to skip ahead if you would prefer. This guided meditation reminds us that we're all worthy of love and includes a loving body scan, heart-centered breath, and mantra practice. Enjoy.

Transcript

Hi it's Pen here.

Thank you for joining me for this guided self-love meditation.

I'd like to start by asking you a couple of questions.

First,

When was the last time you thought or said something positive about yourself?

Second,

Can you think of the last time you had negative thoughts about yourself,

Questioned or criticized something you'd said or done?

If you're anything like me,

You'll probably find it easier to recall the negative than the positive.

Psychologists call this the negativity bias and it's a thing we humans do.

I had an epiphany about this last year and it gave me real insight into the value of my meditation practice.

I'd already begun to recognize how my meditation practice was affecting my relationship with the people in the world around me.

But this was a real aha moment about how it was changing my relationship with myself.

So a few months ago I caught my reflection in a mirror and when I saw myself I made an audible ugh in response.

Before I cultivated a daily meditation practice I would have gone about my day with that negativity in my head without really knowing it was even there.

But on this occasion I stopped.

I walked back to the mirror and gave myself a gentle and loving talking to.

I gave thanks for my body,

For my breath and for the opportunity to live another day on this beautiful planet.

I carried on about my day reminded of the power and importance of self-love.

And self-love is the focus of today's meditation.

Now given our negativity bias,

Self-love may feel like a stretch most days.

And on top of that some of us may be too busy caring for others to give ourselves the love we deserve.

Maybe we think I'm not a lovable person,

I'm not worthy of love.

But meditation can really help us cultivate self-love and in turn self-love can help us with our meditation practice.

The more you meditate the more self-love you develop and the more self-love you feel the more you're inclined to meditate.

So what does it look like?

Self-love in action is being kind to yourself,

Treating yourself with understanding and forgiveness,

Recognizing that you're not perfect and being okay with that.

And why does it matter so much?

Well cast your mind back to the last time you heard a safety announcement on a flight.

The instructions are always to put on your own oxygen mask before helping anyone else.

And self-love is exactly that.

In taking care of yourself you're more able to help others and to do so from a place of authenticity.

No longer a stressed out exhausted people pleaser with no boundaries,

You become a compassionate and loving being with a genuine sense of connection with other beings and with the world around you.

It's also important to note that many studies have shown that those who lack self-love and self-compassion are at a higher risk of ill health,

Both physical and mental.

If you think about it,

Who hears the negative self-talk inside your head?

It's your body.

How we think can change the way we feel.

And this is where meditation works its magic.

As when we meditate,

We learn how to let thoughts arise and dissipate without connecting to them.

An important skill if you consider how dominant negative thoughts can be.

As you allow a sense of silence and stillness to settle within you,

This leads to greater self-awareness.

As your self-awareness grows,

You'll become more attuned to your thoughts and feelings and can replace negative ones with positive ones.

Just like I did when I passed the mirror that morning.

Finally,

I think it's important to acknowledge that you show yourself love when you take the time to sit and meditate.

The very act of identifying a time and a place to meditate is by its very nature a gift from you to you.

So let's show ourselves some self-love and meditate.

Our practice today will include a body scan with added love.

A heart-centered breath and a mantra.

Before we get started,

Let's do a little housekeeping for body and mind.

Take your time to find a comfortable seated position.

As one of my favorite teachers likes to say,

Comfort is queen.

So there's no need to take a formal meditation position if you think this is going to distract you from your practice.

Sitting in a chair with a firm back or leaning up against a wall is a good alternative.

You want to keep your spine upright,

But in a way that can be maintained for the duration of the practice.

Bring your hands to rest on your knees or in your lap.

Allow yourself to settle in.

Feel the earth supporting your being unconditionally.

Be kind to yourself as you practice today.

Your mind is designed to think and it will.

When you realize you're lost in thought,

Gently bring yourself back to the practice.

It doesn't matter how many times you have to do this,

It's all part of meditation.

I'll sound a chime at the end of the mantra practice.

At this point,

You can release the mantra,

But remain seated and still with your eyes closed as I bring the meditation to an end.

So bring your attention inwards by floating your eyes closed,

Or if you prefer,

You can half-cap them,

Bringing your gaze down to your lap or to the floor in front of you.

When your eyes are closed,

You may become more aware of your thoughts,

Of sounds in the environment,

Sounds in the body.

You can welcome all the sounds you hear.

There's no need to identify the source or to label them.

Just let them be.

And remember here that sound is not a barrier to meditation.

Start to tune into the restful side of your nervous system by taking three long,

Slow,

Deep breaths in and out through the nose.

Make the breath as deep as you possibly can,

Filling the body with breath.

After these three breaths,

Release control and allow your breath to return to its natural rhythm.

Take a moment to notice,

Kindly and without judgment,

How you're feeling in this moment,

Physically,

Energetically,

Emotionally.

As I guide you through a body scan,

I invite you to bring your gentle,

Loving awareness to each area of your body as I name it.

Rest your attention there and say,

I love you.

Start by sensing your head.

Allow your attention to move to the top of your head,

Your scalp,

And then down the sides and the back of your head.

Sense your forehead and the area around your eyes.

Feel your neck and your throat.

Move your awareness up to your face,

Your eyes,

Nose,

Mouth,

Cheeks,

Ears,

And chin.

Silently say,

I love you,

To your beautiful face.

Sensing now your shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Hands,

And fingers.

Give love to each as your awareness moves,

Bringing your focus to your back and your spine.

Whatever sensations you might feel,

Physical or energetic,

Positive or negative,

Feel love for your upper back,

Mid back,

And lower back.

Moving your attention to your chest,

Your ribs,

And your heart space.

Give love back to your heart.

Let go of any tension in your diaphragm and soften your belly.

Feel love for your stomach,

Internal organs,

And digestive system.

Moving past the pelvis and the hips,

Down the legs,

Knees,

And ankles,

Into the feet and the toes.

Give love and blessings to your lower body.

Bring your awareness back to the rise and the fall of your chest as you breathe.

Focus on the area behind your breastbone,

Your heart space.

In that space,

Imagine or sense a warm bright light.

With every new breath in,

The light burns a little brighter,

Illuminating your beautiful heart,

Enlivening your beautiful soul.

Stay here for a few breaths,

Resting in the awareness.

We'll move now to a silent mantra practice.

Remember that a mantra is a tool to keep us focused on our meditation.

Whenever your mind starts to wander,

Which it naturally will,

Simply guide your attention back to repeat the mantra again and again and again.

Our mantra today is Aham Premah,

Which means I am divine love.

Aham Premah.

Inhale and silently say the word Aham.

Exhale,

Silently say the word Premah.

And if you'd rather do it in English,

Inhale I am,

Exhale divine love.

We'll practice this silent mantra for the next few minutes.

I'll keep a track of the time and will sound a chime at the end,

But please remain seated still with your eyes closed.

Bring your awareness back to the rise and fall of your chest as you breathe.

Focus again on the light shining in your heart space.

On your next inhale,

Sense the light shine a little brighter.

And on the next exhale,

Allow the light to fill up your body on the inside.

Inhale again and imagine the light getting brighter.

Exhale,

Allow that light to permeate your skin and surround your body.

Let yourself glow with self love.

Inhale and turn up that light one last time.

Exhale,

Release your love into the world.

Take a moment now to check in with how you feel physically,

Energetically,

Emotionally.

Resting here for a moment in the awareness.

Before we finish,

I'd like to share the poem Love After Love by the Nobel Prize winning poet Derek Walcott.

The time will come when,

With elation,

You will greet yourself,

Arriving at your own door,

In your own mirror,

And each will smile at the other's welcome and say,

Sit here,

Eat.

You will love again the stranger who was yourself.

Give wine,

Give bread,

Give back your heart to itself,

To the stranger who has loved you all your life,

Whom you ignored for another,

Who knows you by heart.

Take down the love letters from the bookshelf,

The photographs,

The desperate notes.

Peel your own image from the mirror.

Sit,

Feast on your life.

When you're ready,

You may open your eyes or raise your gaze.

Thank you for practicing with me today.

Namaste.

Reviews

Really really beautiful. Thank you.

💚🙏🩵

Thank you for this meditation, Pen. I look forward to returning to this meditation in the future. 🙏🏽

That was beautiful. Thank you. Could you tell us the name of the poem please?

🙏💕🕊️

Lovely meditation! Thanks for sharing 🙏

Very simple and so beautiful . Thank you

Very beautiful. The poem at the end was very moving. Thank you ❤️🙏

Thank you 🙏 that poem at the end 💚

Thank you 🙏

Love the mantra. I AM Divine love
And the gentleness of your voice. 💗 thank you for this beautiful meditation

Beautiful way to start the day. Thanks you 🕊

Beautiful way to start the day. Thanks you 🕊

Absolutely beautiful ❤️🙏

Beautiful… thank you 🙏🏻 💫✨🤍❤️

Many thanks for this beautiful and balanced meditation. Not until we truly care for and love ourselves, are we ready to pass it on to others. Namaste 🤓🙏🏻

Exactly what I needed today .. thank you 🙏

Appreciate your suggestions

Empowering!🧘🏽‍♀️🙏🏽💜

Very relaxing ! Ty!