Think of a quality or attribute you appreciate about yourself, or something you’re proud of, in order to feel positive about yourself, and contemplate this for a while.
Next, begin identifying some positive intentions for yourself.
These could be: ‘May I be happy’, ‘May I be healthy’, ‘May I be at peace’.
Recite whatever phrase comes from your heart and feels most meaningful to you. Repeat this phrase a few times.
Once you feel the positivity that comes from adopting a kind attitude to yourself, you can take the good feeling outwards.
Bring to mind an image of someone you love, and offer them the same wishes you’ve offered yourself.
At the end of the meditation, notice how starting this practice with self-love, then directing that love towards others, enhances feelings of kindness, compassion and connection.
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