If you want to feel good about yourself, I’ve got a simple meditation script for self-love to help you.
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:
- Improve self-esteem
- Lead to healthier choices
- Help with weight loss
- Boost happiness
- Increase self-forgiveness
- Lessen anxiety and depression
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: [Optional] Create a beautiful meditation space filled with positive memories and love
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 Lotus Mudra. This is the 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. Now spread out your remaining fingers, so they look like a lotus flower. Your fingers should be facing upwards.
When we use mudras, we activate acupuncture points in the hands. In turn, this activates certain regions of the brain . By using the Lotus Mudra, you are activating regions of the brain that relate to self-compassion. You’re also opening your heart chakra.
3: [3 minutes] Breathe mindfully for 28 breaths.
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 , 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 four 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.
When you feel the energy of self-love, meditate on it.
Now repeat the same process with four other occasions.
By remembering times of self-compassion, you are recreating them in your mind, and you are recreating 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. Plus, 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. In turn, this will increase your self-worth.
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 you have 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.
Overall, you should be feeling great! And you might like to continue with another meditation script.
Finished! Here are my final thoughts
It’s always important to have self-love. Like the Dalai Lama said, “No one in the world deserves your love and kindness more than you yourself do.”
But 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