How to Find Your Perfect Loving-Kindness Meditation Phrases

This powerful pen-and-paper exercise helps you discover personalized mantras for your meditation practice. Follow these steps to create phrases that resonate deeply with your heart.

What You'll Need:

Quiet space
Pen/pencil
Paper or journal

Step 1: Prepare for Your Practice

Find a comfortable seated position
Place your hand over your heart or another comforting spot
Close your eyes and begin gentle breathing

Step 2: Discover Your Core Needs

Visualize your heart opening like a flower in sunlight
Ask yourself: "What do I truly need to feel fulfilled today?"
Let universal human needs arise (connection, peace, kindness)
Open your eyes and write down what comes to you

Common Loving-Kindness Phrases:
- "May I feel connected"
- "May I be kind to myself"
- "May I live in peace"

Step 3: Identify Words You Need to Hear

Close your eyes again
Ask: "What words would I love to hear every day?"
Examples might include:
- "I love you"
- "You're enough"
- "I'm here for you"
Write down what emerges

Step 4: Transform Words into Mantras

Convert your phrases into meditation-friendly formats:
- Original: "I am loved" → Mantra: "May I know I am loved"
- Original: "You're safe" → Mantra: "May I feel safe and secure"

Step 5: Practice With Your Phrases

Choose 2-3 finalized phrases
Close your eyes and whisper them slowly
Imagine speaking to a dear friend
When distracted, place hand on heart and return to phrases

Benefits of Loving-Kindness Meditation

Increases self-compassion
Reduces stress and anxiety
Improves emotional resilience
Enhances feelings of connection

Pro Tip: Revisit this exercise periodically as your needs evolve. Your perfect phrases may change with different life seasons.

This practice originally appeared on ChrisGermer.com.

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Loving-Kindness Meditation: Find Your Healing Phrases