Metta for Yourself

Tuning Into Your Needs

  1. Begin by sitting comfortably, closing your eyes, and taking a deep breath.
  2. Gently ask yourself:
    • "What is it that I genuinely need today?"
    • "What makes a day feel truly complete for me?"

Think about fundamental human desires – like connection, kindness, tranquility, or freedom, support, encouragement.

  1. Once you've reflected, open your eyes and pen down these core needs.
  2. If you're inclined, turn these needs into kind wishes for yourself. Examples:
    • "May I always feel the warmth of connection."
    • "May I constantly practice self-kindness."
    • "May I dwell in serenity."
    • "May I embrace my freedom."

Words You Yearn For

  1. Close your eyes once more, and ponder upon the following:
    • What affirmations or words have I always wanted to hear?
    • If someone could whisper something to me daily, what would make my heart soar each time?

Let your heart be receptive, bravely waiting for these words.

  1. Now, with those words in mind, open your eyes and write them down.
  2. If multiple words have come to you, craft them into a succinct, heartwarming message for yourself.
  3. The words we yearn to hear often reflect qualities we aspire to embody or assurance we seek. For instance, a desire to hear "You're cherished" might indicate a hope to feel worthy of love.
  4. These sentiments can be rephrased as personal affirmations. Examples:
    • "You're cherished" can evolve into "May I cherish myself every day."
    • "I've got your back" might become "May I always have my own back and be my strength."
    • "You're genuinely good" can be translated to "May I recognize my innate goodness."

These are not just words but affirmations you wish to receive from the world. Why not start by giving them to yourself?

  1. Reflect on what you've written, selecting 2-4 phrases or words that you'd love to hear repeatedly.
  2. Lastly, close your eyes once more. Whisper these phrases gently to yourself, imagining you're soothing a dear friend.

Remember, this exercise is merely a gateway. Unearthing the perfect phrases is a heartfelt journey, almost poetic in nature. You might find yourself coming back to these introspective questions as you delve deeper into self-love practices.

Take a moment, breathe, and gently open your eyes.

Please make sure that this revised content aligns with the purpose and spirit of your group. If you need further changes, do let me know!

This activity is aimed at unveiling the affirmations and compassionate words that resonate deeply with you. If you already have certain phrases you like, see this exercise as a chance to explore further. You're always welcome to stick with your current phrases.