During a time when it can seem difficult to find gratitude in our lives, is when you could use a self-love and gratitude meditation the most. We call this “metta meditation” and the goal is self love, helping us to love ourselves so that we can spread that love to others. Imagine if everyone took on this mentality in times of struggle and need – the world would truly be a better place, and we could come to a place of compassion and healing, rather than blaming, shaming, walking away, or resorting to other toxic behaviors.
If you find yourself in times of struggle lately, that’s alright – we all need frequent reminders on how to find self-love, compassion and gratitude. And we are here to provide some reminders and share these tools with you.
Contrary to popular belief, self-love is not synonymous with selfishness; rather, it is the act of recognizing your worth and embracing your imperfections with tenderness and compassion – and then re-channeling them to reflect that same love back into the world.
Numerous current studies emphasize the far-reaching effects of gratitude on our mental and emotional well-being. As we cultivate a practice of gratitude, our brains undergo positive changes, with an increase in neural pathways associated with contentment and empathy. Moreover, gratitude has been linked to improved sleep patterns and enhanced interpersonal relationships, making it an essential component of a fulfilled life. Individuals who practice self-love regularly tend to experience lower levels of stress, anxiety, and depression. Moreover, they exhibit higher levels of resilience, allowing them to navigate life’s challenges with grace and composure, and persist through to continue the journey.
Overall, the pathway to self-love intertwines with gratitude, reminding us that even in the midst of life’s trials, blessings, and good vibes are surrounding us every day. Here is a brief “Loving Gratitude Meditation” – also referred to as Metta meditation, to remind us why we should make this a regular habit.
01. Metta Meditation for self:
While in your regular daily meditation – or even if simply taking a moment of silence away from the busy-ness of life, repeat this mantra verbally, or silently to yourself:
May I be Happy – May I be Healthy – May I be Safe – and May I live in Peace
Repeat this several times with the breath, until it starts to feel meditative and peaceful.
02. Metta Meditation for others in times of conflict:
Once you have established a fulfilled feeling of self-love by repeating the meditation above, now try directing your attention to someone you have been having conflict or struggle with. This is not easy, but this practice can help us become more compassionate. While thinking of that person (or people), repeat verbally, or silently to yourself:
May You be Happy – May You be Healthy – May You be Safe – and May You live in Peace
Repeat this several times until it starts to feel meditative, peaceful, and compassionate.
Remember, we are all one.
03. Metta Meditation for others on a larger scale, or even globally:
Once you have overcome any feelings of hostility towards your person/people of conflict by repeating the meditation above, then allow that love and gratitude to grow larger and more vast by focusing on a larger group that you want to send love to. This group may be co-workers, family members, friends, or you can even think globally, by sending this love out to everyone on the planet. This is truly connecting with every human or species, universally.
While thinking of that vast group, repeat verbally, or silently to yourself:
May We all be Happy – May We all be Healthy – May We all be Safe – and May We all live in Peace
Repeat this several times until it starts to feel meditative, peaceful, and compassionate.
Remember, we are all universally connected.
Incorporating gratitude and self-love practices into our daily lives can be a transformative experience – one that requires frequent reminders and regular revisiting. It can also help us to connect spiritually and universally on a soul level.
Don’t get stuck in a negative cycle of drama or despair, keep your vibes positive, keep going and keep growing!
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