Mindfulness Meditation for Beginners: 50 Meditations to Practice Awareness, Acceptance, and Peace by Dawn Mauricio

Author:Dawn Mauricio [Mauricio, Dawn]
Language: eng
Format: azw3, epub
Publisher: Rockridge Press
Published: 2020-07-23T16:00:00+00:00

Love Yourself

Time: 10 minutes

“Kindness is more important than wisdom, and the recognition of this is the beginning of wisdom.”

—Theodore Isaac Rubin

Loving-kindness or friendliness is a quality in mindfulness meditation that can significantly transform how we relate to ourselves and others. But just because we decide we want to be loving and kind doesn’t mean we become so immediately. The good news is that loving-kindness is a quality that can be cultivated. At first, the opposite feelings of loving-kindness may arise, but eventually, we begin to love ourselves wholly and fully, including really and truly loving our faults. Once we do that for ourselves, we grow to love and accept those around us wholly and fully, too.

Steps:

1 . Begin in a position that expresses the loving-kindness you have, or wish to have. Gently gather your attention around the sensations in your body or on your breath.

2 . Bring to mind the different parts of yourself—the everyday version of yourself you see in the mirror, the lovable part, the wise and teacher, and the mysterious parts. Take a moment to acknowledge and thank them all for coming together to make up the unique expression of life that is you.

3 . Sense into which part of yourself needs some loving-kindness today. Let the other parts stand to the side as you begin to offer loving-kindness phrases to that part of you.

May I have physical well-being.

May I be free from danger.

May I be kind to myself.

May I dwell in peace.

4 . Let any feelings arise with the words, even if they seem contradictory to this practice at first.

5 . Repeat the phrases over and over.

6 . Eventually, come back to your breath or body after reciting your last phrase. Notice the feelings and emotions that have arisen without judging them or trying to change them.

Adjustment: When time allows, send loving-kindness to all the parts of yourself, one by one, and then ending with all of them together.

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