Loving Kindness Meditation - Learning To Love & Accept

This practice is a positive mindfulness meditation designed to help you learn to appreciate, love, and accept ourselves, others, and our lives. It may help you deal with difficult times, challenges, or stress. Life is good, and you are as perfect as you are. It may make you feel good and help you become more positive and embrace your life.
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(Background music by Storyblocks)

Transcript

This meditation may help you to appreciate life and yourself.

Be comfortable either sitting or lying down.

Throughout this meditation I invite you to be present,

Being here and aware in this present moment.

It can help us to be more present if we take one or a few deeper breaths.

Breathing deeply and out fully.

Let your breathing be your anchor to the present moment.

And then allow your breathing to just flow naturally.

Noticing your body and maybe the contact with the ground or surface below you.

Breathing fully supported by the surface below you.

We have a natural tendency to wish things were different.

We can try not to feel bad about them and labeling them as not being perfect,

Rather learning to feel grateful for what is.

There are many things to be grateful for.

We can be grateful for our life,

This body of ours that we are here being able to meditate.

Being grateful for the air that fills our lungs.

There is a lot to be grateful for in life and even if this is sometimes difficult to see that's normal and okay.

Let's try not to judge ourselves or to criticize ourselves.

And then can you think of three things that you can be grateful for?

It could be something simple like your clothes that keep you warm,

That you have enough food to eat or having a roof over your head.

Anything as simple as these or anything else.

What can you be grateful for?

Now try and think of three things and reflect on these for a moment.

It's good to remind ourselves from time to time how good we have it,

Even if you are facing a challenge or feeling stressed.

Life is still good and the challenge has been sent to us to learn from and to grow from.

And if we can't see the blessing in the challenge yet,

Then it's not over yet and we haven't come through it yet.

In the end we will always see that every challenge or difficulty,

No matter how big or small,

Is a blessing.

So remember if things are difficult for you that even this challenge will help you to grow and you will see it to be a blessing in the end.

Sometimes the sentence,

This too shall pass,

Helps us in difficult times.

This too shall pass.

It can also help us to change our focus.

What is it that you can focus on that is good in your life?

Might it be a loved one,

A child,

A grandparent,

A pet,

A friend or as simple as a smile from someone or the next breath that you can take.

When you now hold the focus on this,

Maybe smile.

It's been a proven fact that smiling makes us feel good even if we fake it at first.

It sends positive messages to your brain.

Try and smile even if you first don't feel like it.

It will make you feel better because your body will produce feel-good hormones like serotonin.

Just smiling.

Try now to focus on your heart,

On the middle of your chest where your heart is.

Breathing into your heart kindness and love or we can also call it loving kindness.

Thinking of someone you love dearly now.

How does it feel when you think of this person that you love so dearly?

And then trying to breathe in that same kind of kindness into your heart that you felt for this person that you love so dearly.

Learning to love and accept yourself as you are.

You are perfect as you are.

And you deserve to be loved just like the person that you love so dearly.

Breathing into your heart loving kindness.

What does it feel like when you are being kind to yourself?

And then,

Is there something in your life right now that is not the way you would like it to be or a person that you would like to change?

Can you try and see something positive in the situation or in the person?

Even though if you wish it would be different?

Does it feel good wanting to change the situation or the person?

Or can we try and learn to accept everything as it is?

How does it feel to let go of any grudges or tension?

How does it feel to forgive?

And if it is a person,

To wish him or her to be well and loved just like you did with yourself before.

Sending out love and kindness to the situation or this person just like you wished yourself before.

Sending out loving kindness.

Really imagine it flowing freely from your heart.

And you might like to add the words.

May you be well.

May you be happy.

May you live in peace.

Repeating these or similar words quietly in your mind with the situation or the person in mind.

May you be well.

May you be happy.

May you live in peace.

It may help us to reflect on and know that on one level we are all connected and to know that we are never truly alone even when we sometimes feel all alone.

If you open in your heart area and when you breathe into this area love and kindness,

We might be able to feel that we are connected with everyone else on this planet.

There is a universal love and a universal connection even if we can't explain it or understand it.

I would like to share with you an important message.

Make sure that you really look after yourself.

A great question to ask yourself in difficult times is,

How can I best take care of myself?

Ask yourself this often.

Maybe even write it down in your diary or notebook or pin it somewhere.

What would help you if you are facing a difficulty?

Maybe going outside or for a little walk.

Having a nice cup of tea.

Could it be calling a friend or writing something in a journal or drawing something even if you don't think you are good at art?

Just doodle something just for the fun of it.

Or maybe you like music and you could put on your favorite songs and maybe even having a little boogie and a dance.

There are many things that we can do that can help us and shift our mood.

Maybe make a list of some ideas.

Maybe have this list with you or remember it when you need it.

And remember the question,

How can I best take care of myself?

Make sure that you look after yourself in difficult times.

And then we can end this meditation with another smile and focusing on your heart once more.

Breathing into your heart loving kindness.

How do you feel right now?

Do you maybe notice a warm feeling in your chest or something else?

Learning to love and accept yourself as you are.

Remember you are perfect as you are.

Every part of you is unique and perfect.

Everything is good and life is good.

Have a lovely day.

Reviews

Kind and uplifting, I’m very grateful to you for this meditation. 🍃🌼🍃💛🍃

Absolutely wonderful. Much needed and appreciated today ❤️❤️❤️

Lovely meditation! A gentle way to begin the day. This is one I will definitely return to! 🌞🧘‍♀️💕

Thank you for this. It really spoke to me. Your cadence and relaxed delivery were soothing. Namaste!!!

Absolutely loved this and had a huge release as I cried most of the way through it. So beautiful thank you, thank you, thank you.

Great way to start the day! Thank you and I’m smiling :)

A great resource 😊thank you really helped me when I I felt really down and struggling. Insight timer has been a saviour for me

Thank you. There is a lot - too much - going on in my life right now. I've been overwhelmed and stressed out.
For the first time in a while, I feel a sense of hope. And I've remembered it's ok to ask for help. I'm grateful for the sources of help in my circle. ♥️☮️

I feel so happy after this one. Thank you! 🙏🏼

Very soothing voice, good pieces of advice to take care of oneself when times are tough. Practical tips to learn and implement self compassion. I loved it and I’ll come back for sure! Namaste 🙏

That was lovely and I will return.

Bookmarked and downloaded. Exactly what I needed to hear and experience today, as I prepare to join my family in a pre-death service for my last living grandparent, who is actively passing away right now. This meditation was incredibly helpful in reminding myself to ensure I do not forget to take care of my own well-being during this challenging time. Thank you so much for gifting us with this practice. I see the light in you. 🤲❤️🤲

Lovely and all the words I needed to hear thank you x

Like a mini-therapy session. 🙏🏽

This heartfelt message is helpful in reminding us that in times of stress and challenge, it is important to remember that we need more love, not less and to not be so hard on ourselves. The timing was nice with pauses to allow the listener time to reflect on the message. Thank you.