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Cultivating Loving Kindness

3 Min
Meditation
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Happiness Insight
Clinical Psychologists Wellbeing Experts
When we practice loving kindness meditations, we start to cultivate a more loving and accepting relationship with ourselves. This meditation practice helps you to develop self-compassion. 
From the community
140 reflections
M
Melisa
Tiredness
Can really affect the quality of my meditation. Right now I feel exhausted and I think that has more to do with my experience than the meditation itself.
M
Mara
Be kind to yourself
I️ learned that it is very important to remember to show yourself kindness and take time to think these positive hopes and affirmations. We tend to be hardest on ourselves, and I️ know I️ can focus on insecurities or areas in which I️ feel I’m lacking, and it was really nice to speak to myself as if I️ was speaking to a friend - with kindness and optimism and positivity. I️ also really enjoy scrolling through the aura community and seeing so much kindness and thoughtfulness amongst all of us, amongst strangers really. It’s very refreshing and gives me hope. Positive thoughts to all of you! 😊💕
J
Jaia
Keep it simple
I focused on the phrase living with ease because it really stuck with me as I went through the meditation. It help me bring a sense of peace to my meditation and I really got to settle in and focus.
T
Trenton
Happiness comes within
I learned that when you need happiness from others you will never be happy
E
Everett
Good god
Remember that my last had happened once but it remains present and followed me to now
S
Stefania
May I live with ease.
I felt that I deserve to live a calm life, I don’t need stress in my life and I can do what I have to do without making my mind and body sick with stress.
M
Mia
Belief
There is a fire within me, a hot and light flame that keeps me warm, gentle, alive. Especially in cold and dark and silent days, when it seems to be no answer, no reciprocity, no meaning, I embrace myself to keep me loving, hopeful, strong. A burning candle before dawn.
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Justine
May we all live with ease.
Ease with heath, ease with monetary matters and ease with life. May we spread ease to others. Seldom do we stop and express compassion to ourselves. Thanks to this mediation I did, thank you aura. I forgot that compassion can be directed inwards too.
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Sherry
Loving Kindness
Is easier for me to show others than myself. This practice allows me to experience me some of my own good stuff! Maybe this practice will empower me to share the love more often, more fully!
N
Nige
Thoughts
My thoughts make me what I feel, my feelings make me what I am
A
Aideen
It’s not a to do list
I can’t do everything and be happy when all my to do list is all ticked off instead I am going to look at my life everyday and ask did I give myself a break and incorporate mindfulness into my daily routine at least 3time during the day
DM
Dylaine Mae
May I be happy, may I live with ease
I understand that life is tough, lately it’s been very tough. But this will pass: if there is a will there is a way and soon everything will be better than what you ever conjured in your worrisome mind!!!
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Mercedes
Cultivate love and kindness
All that i need to do right now is to find my emotional steady place, and then i will find happiness
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Stephanie
Choosing to be your own caretaker.
I’ve learned over many years of over extending myself in both personal and professional experiences (mental health) that I’ve carried too much of the pain of others struggles. When it became apparent that I was absolutely worn out physically and mentally I found it difficult to find someone like myself to provide support. That was never the role I played so no one knew how to make the change. Becoming my own caretaker has been extremely healing and also allows me to shift my role in that I don’t have to save every one else while I’m drowning. I deserve the unconditional love I so easily give not only from myself but from other’s as well.
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Julia
Ease
May I live with ease with kindness and compassion always. ❤️🌈💜
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Tara
Compassion for self
As I would encourage someone I care about to make healthy choices I need to show the compassion I feel for my loved ones to myself and let myself be inwardly motivated by this same loving kindness
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Patty
Positive affirmations
These came at just the right time today! I was a little down, and maybe didn’t want to be so kind and compassionate. However, with just a little prodding, I’ve “seen the light”. I’m even smiling! Have a wonderful evening. 🙏
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Heather
I needed this today
I am a 911 Dispatcher who works midnights and I needed this positive affirmation today, our line of work can be so emotionally draining it feels almost decadent to take time for myself to feel better
J
Jenna
I can love myself
I can be happy with who I am and appreciate my own body
R
Ron
Repeating a calming phrase
It works! Such a simple act can actually be very effective. I will come back to this one again.
H
Hev
I deserve
I learned that I deserve to be happy. I deserve to live with ease. Take Rachel day as it comes. I need to stop stressing about my to do list that will never end. Instead, I should focus on what I have accomplished in each day. Not what I haven’t.
C
Chris
The key
It’s a lot to ask of myself to ignore every little faux pas and slip-up every day, so it feels like the key for me is to just go easy on myself. Understand that they will happen, I’m not alone in those challenges, they don’t define all that I am, and they should be viewed compassionately as learning experiences.
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Matthew
May I live with ease
After a busy morning, taking care of myself and doing my morning routine late is tiring and made me quite sleepy...
FC
Fernando Cresente
Forgive yourself
I forgave myself for faults and mistakes I have committed. I have already suffered the consequences and now must move on to heal and give reparation for those hurt by my actions or inaction.
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Lillian
session 5
i learned that i deserve to feel happiness again. and the more i tell myself that, they easier it will be for me to feel that.
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Cyndee
May I be at peace with the past 🌅
It feels good to repeat positive phrases that felt healing to my heart❤️body and mind.
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Chris
May I be:
Wishing positivity for yourself is a tremendous gift. Slowing down your breathing and repeating a simple phrase help with the visualization of it coming to fruition.
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Michel
My body is my friend
I learned that I should treat myself like a dear friend. I would never tell one of my friends that they are fat or ugly, so I won’t say it to myself! I need to repeat kind words to myself over and over again, until I start believing them!
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Thomas
Open to the will of God
I learned that I should always be oriented toward God Almighty, rather than to my comfort
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Victoria
Me
I learned that telling myself positive things will help me to continue growing more fond of myself and my life. My surroundings are important but never to let them control me.
BS
Bella Strix
Loving kindness
I’m only a few short moments away from peace. I can recite my mantra throughout the day to recenter: May I live with ease. I feel that is more realistic than may I live without suffering.
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Sumner
Happiness
I learned to just give myself a few minutes every day to just relax, meditate, and think happy, good thoughts. Through this I can enjoy my day and the present moments more.
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Sophie
Mantra...
May I live with ease... May I live in peace... May I live with ease...
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Jane
Present
If I don't fight or struggle against what is My suffering is less... present with acceptance.. so easy for me to get ahead of myself!
a
ashton
Happiness
I am able to control my feelings. And feel free i feel in control of my heart and mind.
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Deanna
Happiness
I learned that happiness comes from within and gives me more energy.
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Jorge
Amabilidad propia
El ser amable y cálido con uno mismo no es para nada el ser laxo o débil. Al contrario, es el motor de la voluntad y la decisión. Aquello que nos hace tomar las riendas ante situaciones complejas. El cultivar lo interno, nos ayuda a lidiar con lo externo.
A
Andrea
Speak to yourself like you would to your friends
I learned that it is important to love, be kind and compassionate to yourself. I am going to start talking to myself like I would talk to a friend.
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Bobby
Happiness centered
Happiness is a matter of self and a state of consciousness....we can be happy even in the strenuous of times as we center on whatever thought we wish to bring into fruition....my focus was happiness....as I go into this interview I wish to resound the aura of happiness and that is what I shall bring....😊💙
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Mark
Relaxation at last
I am feeling better each evening and starting to sleep better!😊
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Sandy
1
I learned that I don’t tell myself the same kind words I would to a friend.
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Jessica
Be kinder to myself
Speaking to myself more like I would a friend and not being so hard on myself
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Melissa
Concerntration
The more I do these quick sessions morning and night. The better I'm getting at learning to focus on me and my surroundings without distraction. It's so simple and so effective.
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Lily
Peace of mind
Regardless what I’m feeling I am worthy to live a good life with ease and in peace. I am worthy and I am capable of living with peace through acceptance, patience, hard work, and trusting in myself.
K
Kate
The power of positive self talk
I learned that by repeating a post I’ve phrase to myself I was very happy and I didn’t feel selfish by doing this to myself.
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Nicole
Save yourself
Coming up with my own phrase and being able to repeat it to myself felt amazing. Being kind to myself and coming up with my own kindness was an experience.
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Lisa
Calm
I learned that I can relax by breathing and repeating my phrase
B
Brittany
Peaceful & Calm
It is so nice to move on with your day after one of these recordings. ❤️
A
Adrianne
A simple mantra
I liked the simplicity of this meditation. The 'may I be healthy' was very apt as I am recovering from flu!
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Anne
May I live in peace
Above all, freedom from overwhelming emotions and events, an a general sense of calm, is all I want to maintain.
C
Charlie
Mindfulness
Opening our minds to all possibilities doesn't just make us stronger, but it defines us how we perceive life, and how we overcome our challenges and struggles, making us the better versions of our selves. ♥️
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Clare
Loving kindness
I really enjoyed saying such kind words to myself after a lifetime of negative self talk
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Ronda
May I be happy
My pursuit of happiness has always been looking outward to others for my happiness thinking if I make them happy, they will make me happy. I should be in control of my own happiness. It’s a very difficult thing to do for me because I was conditioned beginning at a very young age to please others. This has been a natural part of me. Pleasing others will not become less of who I am, however, pleasing myself will become more important to me than it ever has been. I will not look to others to please me anymore.
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Time
Confidenec
Acknowledging the saliency of confidence can perpetuate one's own image
F
Fedor
Choose
Focus in one specific thing and purpose is a real challenge to the mind.
G
Ghaidaa
.
I learned that understanding myself will help me to love it.
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Steven
Captain May I...
Normally, when I think of phrases that begin with “May I…“I think of them in terms of well wishes. This time however, I thought of them in terms of asking for a blessing. This was a much different mindset. The challenge I had with this particular guided meditation was that the narrator kept talking while asking me to repeat a phrase to myself. I found it very difficult to concentrate and began to get frustrated.
WJ
Walter J
Peeling...
What a great meditation! I got inside my minds eye with her suggestion and started feeling a layer of stress being peeled off my head with each phrase. Like peeling an onion. Each repetition another layer was peeled off until I was left with a core of Kindness & Compassion! Very wonderful feeling!! ✌🏼❤️
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Patty
Not today
I believe I am a good person, fairly well adjusted, compassionate and kind. Today though, while doing this meditation, I felt that by saying these phrases I was trying to convince myself that “may I be....” would change my train of thought. I do say these affirmations often, but not today. Today they were just words. 🙏
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Ashley
Love and be kind to yourself
I loved hearing these nice words and coming up with my own which is I will live a long happy healthy life. I needed this to help me be more postive and less stress.
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Sevilla
Peace
I learned to be mindful and to hope for easy life and peace
K
Kaylah
Kaylah
.......Become aware of your surroundings but not distracted by them
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Nancy
Cultivating happiness
I woke up this morning feeling a little down. It’s crazy how the moment you wake up has the ability to make or break your entire day. I feel a little overwhelmed right now, but I’m going to say nothing but positive things and have positive affirmations.
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Jet
Choosing a mantra
Picking one mantra to focus on was really helpful, and having a list of options provided was also helpful since my depression can make that hard for me.
D
Dillan
Happy days
This was a great way to start my day and feel awesome about myself!!😘😐
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Pam
Cultivating loving kindness
May I be free of suffering May I live with ease May I be healthy May I be happy.
JW
J.W.
glowing globe
15 watt bulb hidden inside a symbol of a love that died custody battle did decide who got to keep the round map that glows alive years later it sat forlorn and forgotten his basement she was all grown up now and heading to college “Dad, I’m taking the globe with me.” “OK honey.” Funny how things that used to mean so much can lose thier value over time. But to her it still reminded her of when she was a little girl and they loved each other. Today it burns bright in her living room and her daughters find its soft glow a stable comforting presence, like the love their parents share
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Jess
May I live with ease 💛
I was reminded of just how powerful affirmations can be. The power of positive thinking, it’s kind of magical to practice 🙏
C
Carolyn
Love the loving kindness meditation
I made a snap decision to focus on happiness in this mediation because I didn’t know what to pick, and by the end, I realized it was exactly what I needed
E
Elicia
Loving kind
I loved being able to say may I be safe and protected but also my family.
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Erin
Grounding and Affirmations
I learned that I need to more often practice grounding myself, reminding myself of where I am and that my situation is in fine condition. I must use affirmations to remind and convince myself to see the reality of difficult situations. Bringing myself back to truth brought me great peace during this session and I am very thankful for this. This was a productive session.
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Trisha
Calm
I learned that I need to take a breather sometimes, and when It’s been a long day I have to just remember that I’m in control.
K
Krystan
The repetition of affirmations while meditating
It was new for me. I was taken to a new place which was so calm and connected. I Loved it!!! I will be back tomorrow :)
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Kam
3/21/18
I said the phrase, “may I live in peace” I feel now that I will. After these couple days, I have been more relaxed and energetic!
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Tess⚡️
May I love and be happy with myself.
I was feeling great before I did this meditation, and it just made me feel so much better. I highly recommend this when you are feeling good and want to be relieved from tension and want to feel good with and for yourself. It is relaxing, and the voice is quiet and soothing. The phrase I repeated to myself was, “May I love and be happy with myself.” This whole session was super worth while.❤️
E
Embob
Safety
I am in a much safer place surrounded by family. The home I am in is welcoming and it is good place for me at this time. I am thankful for my father in heaven for this
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Katie
:)
Meditation is soothing even when you’re already in a good mood. Sometimes I meditate to feel more centered too. The benefits of meditation are truly endless!
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Micaela
Mantra
Identify it , put it in words, believe. All it takes. I will do this every day.
A
Anne
Noticing
I learned that treating myself with the same attention and compassion that I do for a friend in need is good for me.
C
Curtayviyon
Worry about the rocks first
I learned that what matters most should be taken care of first and the rest is sand!
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Mekel
I am
Still learning what it means to be self compassionate. With practice everyday I am learning how to be kinder to myself
k
kate
cultivating loving kindness
i noticed that i became way calmer and stress free after using this app
D
Danielle
Happiness
Happiness is an odd state, as it is the elusive one we all seek. I always feel strangely restless when I’m happy, because it is hard to sit still and soak in the positivity.
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Rein
I was feeling iffy and this made me feel a lot better.
I learned that saying positive affirmations helps me to feel better.
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Toni
Sad
I felt a little better after the meditation. I will continue to use this to help with my stress.
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Laura
Cultivating loving kindness
I learned positive affirmations in the form of “may I be...”
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Tammy
Cultivate loving kindness
Always important to cultivate loving kindness towards your self. If you do not, how can you spread it to others?
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Amanda
Couldn’t focus
I wasn’t able to mentally focus on the affirmation because the lady kept talking throughout the whole meditation. It was very distracting.
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Vernon
Loving
You can’t give me what you don’t have. And that includes love. You must love you before you can love me. If you don’t love you, you can’t love me. May you feel much love for you. Only then can you feel much love for me.
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Joyce
Inch by inch, row by row
Tilling the soil of the soul and planting continual seeds of kindness toward ourselves and others. Namaste
v
valerie
loving yourself
i learned that by simply repeating loving phrases to yourself, you can learn to truly love yourself.
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Hannah
Day 48
I really enjoy meditations that have easy-to-remember mantras. May I be healthy and protected. May I be safe.
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Lisa
Be Kind Today 🌟
His Holiness the 14th Dalai Lama said, “Be kind whenever possible. It is always possible.” He continued, “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” This meditation embodies these quotes perfectly. Try it. You won’t regret it.
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Patty
May I?
Live in graciousness...to and for myself and others. For health and wellness; for love and compassion; for forgiveness; for few regrets and gratefulness for the wonders of our world. 🙏❤️
P
P
Feel light inside me
I feel the light inside me and I must be more kind to myself
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Linda
I notice when I listen to calm music It helps me calm down and sometimes sleep.
I learn that meditation is very helpful with my anxiety and stress. I also use it for sleeping.
A
Amelia
Choosing thoughts
I learned that repeating something to yourself over and over again really let’s the message sink into your thoughts. It is very important to make this thought a positive one because this thought affects the rest of your thinking.
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Sara
Mantra
I was reminded the importance of repeating your mantra & speaking is and believing it. I will continue this throughout my day ~
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Matt
May you live at ease
Speak to yourself like you would a dear friend.
C
Cyndee
Healing 💙 Healthy 💙 Self Neutering
I choose healthy as my affirmation to repeat while breathing gently in and out and remaining very calm. To me, healthy is the cure to everything, it encompasses so much of what goes on in my daily life. It’s very healing and self neutering 🙏
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Maya
Today’s Mantra
The phrase I thought of today really resonated with me, “may I be peaceful...”
L
Liv
Breathing
I feel more soothed. Allowing my body just to focus on my breathing, really slowed down my day and made me reflect on such a simple thing, the breath.
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Donna
Happiness mantra
It’s easy to get get it your thought your just have to make sure they are positive thoughts
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Tiffany
Happy, joyous and free
I remember running through the sprinkler as a kid with no worries in the world. I felt happy, joyous and free in these memories. As an adult, I indulge myself by getting massages regularly, chasing sunsets, and laughing with my daughter. One these moments my worries kept away. I live in the moment.
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Joyce
Happy less stressed
It easy to remind yourself that you can be happy less etc you have it in you you just have to remind yourself
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Kasia
Stress release.
I felt very calm and relaxed. Even when my mind wondered I still felt at ease. I’m learning to breathe through the stressful times and they don’t have control over me.
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Debb
Cultivating Loving Kindness
I realized during this meditation how any meditation about cultivating kindness and compassion for self resonates with me, after too many years of mentally bashing myself.
J
Joyce
All Connected
If I want good things for others I must also wish them for myself. Namaste
J
Jen
Own Your Happy.
I've often felt as if thinking of one's own health and happiness was somehow a selfish act. I've come to realize that it's really one of the greatest acts of love. We so often forget that we can choose love for ourselves, even if circumstance does not. The ability to bring in peace and love into your own life, independent of anyone or anything else, is powerful. We should all be taught to harness this inner strength, so we may be better and stronger for others.
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Leslie
Loving kindness to oneself
It’s always nice to start the day off with a few kindness thoughts to yourself. Hopefully these thoughts will make it easier to go about me day.
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Jordan
loving kindness
I noticed on the inside of my body for the first time in a while a sense of calm. it feels so nice to finally be able to utilize self-care in a way that benefits my everyday. I've noticed a sense of energy in the things I've been doing at work and at home. I feel as though I finally can do the things that matter most to me. I finally have a sense of motivation to things. It's a great feeling and I hope I'm on the track to loving and connecting to my experience.
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Rebecca
Meditation #1
Today I learned to block out all distractions, and to just focus on breathing and calming the mind. I learned that you can meditate anywhere you want for three minutes
C
Cam
Day 23
I learned I can acknowledge my emotions as they come without judgement. I know how I deserve to feel and I’m the only one limiting this.
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Keri
calm
I could let go of some of the stress that was building up on me from having a bad day.. by just breathing in and out helped me out quit a bit. very calming
A
Amanda
Oh my goodness. This story is a picture of my former life. Constantly trying to achieve greater
That this career I had climbing up the ladder did not define who I was . I had let it define me. It was exhausting. I have let go and moved on and am so happy and proud of myself
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Sajeel
This App is great, but should be free
I felt relaxed and happy although All of it should be free. My sleep routine really benefits
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Penny
Loved it
But ended Abruptly 😳 was not ready to open my eyes and no music to bring me back.
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Penny
Loved it
But ended Abruptly 😳 was not ready to open my eyes and no music to bring me back.
M
Meg
Gratitude
I realized that gratitude can be for things as simple and as small as buttons on a shirt... We don't think about those sorts of things often enough.
J
Joyce
May we live with ease
Ah, to be able to discern with ease what’s right, what’s true, and what my actions should be...Namaste
J
Jai
Breathing effectively
I noticed afterwards that I was breathing more effectively and I was more relaxed because of that. Great experience
C
Carlen
Grateful for breath
The breath is powerful, so much so that it is the center of everything that allows us to do.
a
auguste
breathing
The first time using this I felt like my slow breathing just calmed me down bexause you never breathe that slow. ❤👑
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Dakota
today.
today was kind of rough considering my teacher made fun of me in front of my whole class. but crying at school. not fun. everyday when i get home i can’t wait for bed time because i know that i get to relax and take some time to calm down and realize everything is okay. i really enjoyed this one though. my favorite by far.
A
Alena
“may you never live in stress, but only with happiness”
i loved how interactive this sound was! i really enjoyed making up your own phrase, one that resembles your stresses and problems. it feels good being able to address something yourself and cope with it yourself. this really refreshed me and my mindset. i recommend it!
EK
Elin Kate Cole
Thank you
Today was just a rough day for me and this just help me think better what I can do and it just made me feel better for everything that happened and this happens a lot and it's so helpful in my life and I think this should be a life coach and one but this is how they made it so they can keep it(heck it's OK to write your thoughts down that's what I'm doing)
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Joyce
Kindness
Expecting and ready for great things, but patient with the timeline. Namaste
H
Heather
end of day
I was amazed at how warm and relaxed I felt. I really needed a moment to be kind to myself for once
J
Jose
Happy
I learned how to say phrases in my head while breathing at the same time gently.
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Zephania
wish myself the best
I need to remember myself, love myself and wish myself the best. That way I can love others better.
J
Jacob
My Safe Spot
my safe spot was a room with a black and white checkers like floor. the walls were dark in color and i couldn't see out of them or past them. a wooden table was there as well, in the far corner. its would was red almost, a little darker in color. a small drawer with a gold brass nob held contents of things i didn't know about. there was a window in the room where sunlight flooded in to push back the dark. i saw what i at first thought was a monster with large red eyes and a dark snarl. as i got closer the monster stepped out into the light and i saw that he was me. "im sorry." was all he said before hugging me tightly.
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Rachel
Drifting to sleep
I have started using this method on nights that I find myself lying awake. It takes practice being able to calm your mind, but once you figure it out, you really do fall to sleep.
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Ria
Happy
It was the first time I repeatedly said a sentence like that to myself. At first I was skeptical. But suprisignly it put me at ease and actually made me feel less anxious.
H
Heather
Loving ourselves.
We are so focused on loving others and wanting to be loved, we forget to love ourselves. Meditating with kind and loving thoughts for ourselves should also be a priority. I too need to make a practice of positive affirmations and kindness towards myself.
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Maggie
Love
I am negative. I always have doubt, get mad at myself , don’t like myself and get upset that I get myself upset. This was a good one for me. I need to be kind to my body it’s the only one I have. I need to be kind and love myself in order to help myself
S
Steph
I want to live a life with love
I tend to react too fast sometimes with the people most close to me, and it tends to lead to arguments and unnecessary anger and wasted energy. I hope to be able to practice what this beautiful meditation has taught me, to be kinder to myself so i can be more compassionate with others.
A
Abby
May I live with ease, compassion, and love.
I noticed that I react quickly to situations with anger. So may I live with ease, compassion, and love.
M
Megs
Conquer with Grace
I learned that positivity is power 💖💖💖 May I conquer this day with grace May I always remember who I am May I remain in gratitude all this day #peaceinperspective 🌹
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Priscila
I felt alive/energized
I learned that self love and confidence comes from within and not through the validation of others
C
Cherish
Cultivating...
Sitting in an upright position, I relaxed my body and mind by focusing on my breath. I set an intention to cultivate loving kindness in my being, I followed the narrator and began to repeat phrases. While repeating these phrases, I could sense care and compassion within each of these words. After reciting these phrases, I picked one phrase that really resonated with me and began to repeat it on every inhale and exhale. I sensed warmth in my heart and soon it traveled throughout my body. Cultivating peace, compassion and tolerance for myself, my perceptions are wide open. With my perceptions wide open, I will extend peace, tolerance and compassion to everyone and everything I come into contact with today. Namaste 🙏🏻❤️☮️