Self Love Meditation | How To Love | Thich Nhat Hahn

This is a guided self love meditation. Not just what it is to love, what it is to be loved but most importantly what it is to love oneself. This follows the Buddhist 4 elements of love as explained by Thich Nhat Hahn.

Transcript

You are listening to a meditation from Sound Science Soul.

This is a meditation on love.

Not just what it is to love,

What it is to be loved,

But most importantly what it is to love oneself.

The love you receive is not just a reflection of the love you give others,

But a reflection of your own self love.

Your capacity to love another depends on your capacity to love yourself.

How you treat yourself,

How you take care of yourself,

The expectations or standards you project to others on how they should love you.

Thich Nhat Hanh explains that according to Buddhism true love within ourselves,

Within everyone,

And everything has four elements.

The first element is loving kindness.

To bring joy and kindness to the person you love including self.

This requires understanding,

Looking deeply at yourself.

If you can't understand,

You can't love.

This takes time being attentive,

Observing,

Becoming more aware.

The second element of love is compassion.

Desire to ease your pain and the ability to do so.

This requires attention to understanding your suffering and to help yourself to change.

Often it helps to ask how can I see this differently.

To see another more compassionate view of self.

The third element is joy.

If there is no joy in love it is not true love.

Love brings joy.

The fourth element is freedom.

In self-love you bring freedom to self.

You allow yourself to be yourself.

You feel free outside and inside in your heart.

You either act out of fear or out of love.

Love has no obligations but fear has obligations.

Love has no expectations.

Fear has expectations.

Love is kind.

Fear is unkind.

Love is unconditional.

Fear has conditions.

When you learn to practice love,

Compassion,

Joy,

And freedom you then know how to heal anger,

Sadness,

Hatred,

Regret,

Shame,

Insecurity,

Loneliness,

And attachment.

Let's begin our meditation.

Sit comfortably or lie down if you prefer.

You may sit cross-legged,

Your hands on your lap or knees.

The first two fingers touching your thumbs if you wish resting on your knees.

Begin with three breaths to bring your body into a state of greater calm.

Inhale through the nose as deep as you like.

Hold for a bit and then release the breath fully and longer than the inhale in order to engage your parasympathetic nervous system.

Breathe in.

Hold for a bit.

And then breathe out.

Slowly,

Steadily.

Again breathe in.

Hold.

And breathe out completely,

Slowly,

Steadily.

One last time.

Breathe in.

Hold.

And breathe out.

Slowly,

Completely emptying your lungs.

And relax completely.

Thinking of the four elements of love,

Bring to mind yourself.

First think of loving kindness.

Are you kind to yourself?

How can you bring more joy and kindness to yourself?

What can you do today that would bring you joy?

That would feel kind?

Can you observe today who you are?

What you enjoy?

Because sometimes we get so caught up in others that we forget.

And then can you understand yourself a little bit more and what you need and want in order to feel more happiness or kindness towards yourself?

While holding self in mind repeat these words after me.

I deserve kindness.

I deserve good in life.

I treat myself with unconditional love.

I embrace my inner child with love.

I love myself totally.

Now and always.

I am worth loving.

I completely accept myself as is.

I only see my magnificence.

I deserve joy and kindness.

Now think of compassion while holding yourself in mind.

Do you believe you deserve compassion?

Do you believe you deserve to heal?

To be more free of pain?

Do you understand your own suffering and how it has impacted your life?

Are you willing and able to let it go?

Can you look at yourself and understand why you have made choices you have that have caused pain or regret in your life?

Lastly,

Can you forgive yourself?

While holding yourself in these thoughts in mind repeat after me.

I forgive myself.

I forgive myself for any wrongdoing.

I deserve to heal.

I deserve to be free of pain.

I love and accept all parts of myself.

Exactly as I am.

Exactly as I am.

Even when I've made mistakes.

Even when I felt foolish.

Even when I've been heartful or harmful.

Even when I've acted out of fear.

Or selfishness.

Or pain.

I forgive all past experiences.

And release old habits.

My past does not define me.

I'm not limited by my past.

I deserve to happily move forward.

I am perfect and whole.

Exactly as I am.

I am good enough.

I deserve happiness.

I deserve compassion.

While holding yourself in mind think of joy.

Do you believe you deserve joy?

What brings you joy?

How can you introduce joy into your life today and every day?

Can you find joy in spite of outside circumstances?

Challenging relationships and situations in your life?

How are you self sabotaging your joy and peace?

While holding yourself in mind and contemplating these thoughts repeat after me.

My life is joyful.

I love being me.

I am a harmonious being.

I feel great.

I speak and think positively.

There is a solution to every problem.

I am one with everyone on the planet.

I am in harmony with nature.

I listen to my intuition.

I allow others to be themselves.

I allow my whole being to shine brightly.

I deserve joy.

Now think of freedom.

Do you believe you deserve freedom?

What could you do today to feel more free?

What does freedom look like to you?

How can you take steps to feel more free?

What would you have to let go of?

Or what are you holding on to that prevents your freedom?

Are you holding on to anything just because it is comfortable,

Secure,

All you've ever known?

Are you self sabotaging your freedom?

What would life look like if you let go?

Are you your most authentic self?

What steps do you need to take to be your most authentic self?

Can you accept yourself as is,

Trust yourself,

And step into the truest version of yourself?

While considering these thoughts and holding yourself in mind,

Repeat these words after me.

I am free to be me.

I can do what I want.

I let go of the need for this situation in my life.

I trust the intelligence within me.

My love is limitless.

I help create a world where it is safe to love.

I rise above limitations.

I have a right to the life I desire.

I am willing to release my fears.

I make my own decisions.

I am at peace.

I always have choice.

I have the power to change and make change.

I deserve freedom.

May you be well.

May you feel free.

May you feel understood.

May you feel accepted as is.

May you feel joy.

May you feel loved.

Reviews

Such a beautiful and meditation. Thank you

Thank you for this self-love meditation. It’s just want I needed this morning 🤍

Splendid.🙏 Very helpful to increase loving-kindness toward myself! 🙏

Thank you🙏🏻🦋