Love Yourself Like Your Life Depends On It

A meditation

Even if you don't do anything else, please do this. It will make a difference.

Each day, I meditate for seven minutes. Why seven minutes? Because I put on a piece of music that I like, one that is soothing and calm, piano and flute, one that I associate good feelings with, and it happens to be seven minutes long.

I sit with my back against a wall, put on my headphones, listen to the music, and imagine galaxies and stars and the Universe above, and I imagine all the light from space flowing into my head and down into my body, going wherever it needs to go.

I breathe slowly, naturally. As I inhale, I think, I love myself. Then I exhale and let out whatever the response in my mind and body is, whether there is one or not. That's it. Simple.

Inhale: I love myself.

Exhale: Breathe out what comes up.

Inhale, exhale, inhale, exhale. Natural. The music flows.

The mind wanders, that's its nature. Each time it does, I just notice where I am in the breath. If inhaling, I shift to I love myself. If exhaling, I shift to letting out whatever is in the mind and body.

Occasionally, I shift my attention to the light flowing in from above. Sometimes, I do that each time I inhale.

Before I know it, the seven minutes are up and the meditation is over.

There is something to this, the thought of light flowing into my head from galaxies and stars. The concept of light itself. Just like love, the subconscious has a positive association with light. Plants grow towards the light. As human beings, we crave light. We find sunrises and sunsets and a bright moon beautiful and calming.

Once again, there's no need to consciously create healing or anything positive. The subconscious takes care of it. All I have to do is give it the image - in this case, light; give it the thought - in this case, loving myself. It does the rest.

This is an intense practice because it is focused. But does it feel intense? No, quite peaceful, actually. I think that's what real emotional intensity is, one that creates peace and love and growth.

Instructions

Step 1: Put on music. Something soothing, gentle, preferably instrumental. A piece you have positive associations with.

Step 2: Sit with back against wall or window. Cross legs or stretch them out, whatever feels natural.

Step 3: Close eyes. Smile slowly. Imagine a beam of light pouring into your head from above.

Step 4: Breathe in, say to yourself in your mind, I love myself. Slowly. Be gentle with yourself.

Step 5: Breathe out and along with it, anything that arises. Any thoughts, emotions, feelings, memories, fears, hopes, desires. Or nothing. Breathe it out. No judgment, no attachment to anything. Be kind to yourself.

Step 6: Repeat 4 and 5 until the music ends.

(When your attention wanders, notice it and smile. Smile at it as if it's a child doing what a child does. And with that smile, return to your breath. Step 4, step 5. Mind wanders, notice, smile kindly, return to step 4, step 5).

Step 7: When music ends, open your eyes slowly. Smile. Do it from the inside out. This is your time. This is purely yours.

Why music? Since I listen to the same piece each time, it now acts as an anchor, easily pulling me into a meditative state. A crutch perhaps, but a nice one.

Do this meditation consistently. You will notice the magic that occurs.