One great way to feel good about yourself is to follow a simple meditation script for self-love. The text below will be perfect.

In our self-love meditation session, we will work on cultivating compassion (Karuna in Buddhism) for ourselves.

Self-love is essential for our health. If you have read my guide to the importance of compassion, you’ll know that self-love can:

With the self-love meditation script below, you’ll start to feel beautiful inside. Let’s get started.

Self Love Meditation Script [15 Minute Session]

As well as this meditation, I highly recommend that you do the single most powerful meditation technique for self-love: Loving Kindness Meditation (Metta).

1: [Preparation] This is unessential but worthwhile (feel free to skip to Step 2 below). Create a beautiful meditation space filled with positive memories and all those lovely things like flowers and relaxing scents.

You want to create positive emotions, so it is best to meditate in a happy place that is filled with positive memories and joyful inspirations. Include photos of yourself when you felt great, flowers, some aromatherapy candles, and anything else that makes you feel positive. Pack this space full of love so you can’t help but feel great in it.

2: [1 minute] Place your hands in Louts Mudra (hands cupped, fingers lightly spread and reaching upwards). This is the mudra for self-love.

lotus mudra for self love

For our self-love meditation script, we will be using the Lotus Mudra. This is the best mudra for self love, because it opens the heart chakra [Anahata]. To do this, bring the base of your palms together, touching at both the pinky fingers and thumbs. Spread out your remaining fingers, so they look like a lotus flower. Your fingers should be facing upwards.

By using a mudra (meditation hand position) you are activating certain acupuncture points in the hands, which in turn is activating certain regions of the brain [1]. By using the Lotus Mudra you are activating regions of the brain that relate to self-compassion. You’re also opening your heart chakra, so your loving energy is pouring out over you.

3: [3 minutes] Breathe mindfully. Take 28 mindful breaths just to relax and start to feel good about yourself

Focus your mind on your breath. Specifically, focus on the feeling of your breath moving through the space between your upper lip and nose. You may struggle to focus at first, which is fine. Stick with it. The more you focus, the quieter your mind will become and the easier it will be to meditate.

While you are doing this, your mind is calming, and you are reducing any negative thoughts, like self-loathing or just general displeasure with yourself. Any anger you feel for yourself will also reduce. By breathing slowly, you are activating your parasympathetic nervous system [2], which will make you feel calm and tranquil.

4: [3 minutes] Bring to mind one time when you were incredibly self-loving. What did you do? How did you feel? Repeat with 4 similar times

Think of five times when you were very loving towards yourself. What did you do for yourself that was kind and compassionate? Bring these events to mind. Visualize them happening in front of you. You will feel self-loving as you do this. Observe that self-loving energy inside yourself. Meditate on that loving energy. Then repeat with four other occasions.

By remembering times of self-compassion, you are recreating them in your mind, and you are reaccessing that feeling of self-love.  Plus, you are showing yourself a better way to treat yourself. By meditating on the energy of self-love, you make that energy grow. The more you focus on the energy of self-love, the more powerful it will become.

This part of our self-love meditation script is based on Loving Kindness Meditation, which you might have heard about from luminaries like Sharon Salzberg.

5: [3 minutes] Bring to mind five struggles in your life. For each struggle, imagine compassionately helping yourself through that problem

You have already created self-love and visualized being kind to yourself. But there is another aspect of self-love, and that is being compassionate towards yourself in your struggles. We need to support ourselves through difficult times.

To create that sense of self-support, bring to mind one of the struggles you face in life. See yourself facing that challenge. Now imagine being incredibly self-supportive as you go through that challenge.

As you do this, you are creating a powerful sense of emotional support for yourself, and you are training your mind to see that you have the power to support yourself.

This exercise is based on the Buddhist meditation Karuna (“Compassion”). Karuna is one of the “sublime states” in Buddhism (“brahmavihārās”), which are four ideal states of mind that should be cultivated through meditation.

6: [3 minutes] Bring to mind 5 times when other people were incredibly kind and supportive of you. Meditate on the way you felt at those time

Think of five times when people close to you were immensely supportive. It could be your mom, your spouse, your bestie, even your cat or dog. Bring to mind those times when people (or animals) were there for you. Remember how it felt to be so loved. Meditate on that feeling.

By meditating on times when other people were loving to you, you are creating an internal sense of social proof that shows you that you are worthy of love. This will make you more inclined to be loving towards yourself.

 

7: [2 minutes] Breathe and relax

Congratulations. You’ve completed our self-love meditation script. And you have cultivated immense self-compassion. Through this meditation session, you have remembered what it is to be self-loving, and recreated that state in yourself. You have remembered what it is to support yourself through hard times, and you’ve recreated that too. And you have remembered all the people who support you. So you should be feeling great!

Finished! Here are my final thoughts

It’s important always to have self-love. Like the Dalai Lama said, “No one in the world deserves your love and kindness more than you yourself do.”

Sometimes, it is hard to have self-compassion. Sometimes we feel self-loathing, we get angry at ourselves, and in extreme cases, we even hate ourselves. It’s at those times when we most need a self-love meditation session. Keep meditating, and keep showing yourself love.

I hope you have enjoyed this meditation. Leave a comment and remember to subscribe.

1: Mudras: Yoga in your hands, G Hirschi – 2016

2: The physiological effects of slow breathing in the healthy human, Marc A. Russo, Danielle M. Santarelli, and Dean O’Rourke, Breathe

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.