Meditation
Step Six - Self-Compassion and Loving Kindness
Key Information
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LENGTH: twelve minutes
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FREQUENCY: every day of the week
SETTLING AND FOLLOWING THE BREATH
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Settle into your meditation posture, making yourself as comfortable as possible. Let your eyes gently close.
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As you tune into the body, see if there is any area where you might be holding any tension and see if you can soften it.
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As a support to you settling in here a little more fully, take three deep, slow, full breaths. At the end of the last exhale, let go of any control of the breath, let it control its own rhythm.
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However, continue to feel the flow of the breath in the body. Notice where the tension is naturally drawn to, maybe there is a place in the body where you can feel the breath most easily. Choose a place to follow the flow of the breath and get a sense of letting the tension land here and take the sensations of the breath.
METTA PHRASES
​​5. Now we are going to be introducing a practice traditionally known as loving-kindness or “Metta” practice. Here we will be working with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. As you do this, make sure to let that inner voice have a warm, friendly and kind tone to it. So mentally repeat these phrases:
May I have peace in my heart.
May I be free from suffering.
May I be healthy.
May I be filled with compassion and kindness.
May I accept myself as I am.
May I give myself the compassion that I need.
May I learn to accept myself as I am.
May I forgive myself.
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6. Continue this practice on your own by repeating the phrases already shown or coming up with them by what words of kindness and love you are drawn to.
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7. One thing to note is that the reason you are repeating these words to yourself is not to manifest an outcome , but to generate feelings of compassiom and kindness instead of judgement and harshness.
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8. As the end of the practice approaches, fill your abdomen with air as you bring movement to your fingers and toes. Whenever you feel ready you can open your eyes and adjust turning to your environment. Notice how you feel after practicing being kind to yourself.