If you’re looking for a meditation practice that’s big on the self-love, this quick meditation routine is one you don’t want to miss.
In this 10-minute guided meditation video, Manoj Dias, the cofounder and VP of Open—a mindfulness studio that encompasses meditation, breathwork, movement, and music and offers both in-person and virtual classes—will take you through a short routine designed to generate feelings of kindness, warmness, acceptance, and tenderness. This kind of meditation is known as metta meditation, an ancient form that focuses on enhancing the positive states of kindness and compassion.
To get started, you’ll begin by choosing a position that’s comfortable for you, whether that’s lying down or seated. If you decide to stay seated, Dias recommends that you focus on lengthening your spine so you’re in an upright, alert position without feeling too rigid or forced. Then he’ll lead you through some intentional breathing, where you’ll begin to feel more present and aware of your body.
Throughout the course of this 10-minute quick meditation video, Dias will take you through some mental exercises, asking you to repeat some phrases in your mind—think: “may I be happy,” “may I be safe” and “may I live with ease”—and then visualizing examples of what each of them looked like for you. For instance, when did your body feel the physical sensation of safety? Focusing on that physical feeling, Dias says, is more important than calling up specifics like who you were with or the specific occasion that precipitated it. The feelings that arise during these exercises are called metta, and it’s the kindness, warmness, and tenderness we feel toward ourselves that we are trying to cultivate with this routine.
As the metta routine concludes, Dias reminds you to hold on to the feeling and take it with you throughout the rest of your day. Ready to get started? Find a quiet place, hit play, and get ready to bring on the self-love.