top of page

How to Forgive Yourself with Loving-Kindness Meditation

How to forgive yourself

Have you ever wished that you could forgive yourself and others easily and just move on without it affecting your emotions or thoughts? 

Tibetan Buddhist Monks have practiced Loving-Kindness meditation (Metta) for centuries. Scientific studies showed that positive feelings and mindset were dramatically enhanced in those who regularly practiced compassion meditation. It's also been proven to help with migraines, chronic pain and even PTSD!

You start by sending Metta to yourself, then to someone you love, which for most of us is the easy part. The difficult part is to then send loving-kindness to your enemy and to all humankind (without exception).

Doing Metta daily not only builds self-love but it gradually creates a crack in our resistance to forgiveness. It brings compassion, peace and a natural liberation from the pain of the past.

There are many ways to do a Loving-Kindness meditation but you can simply start by sitting quietly and repeating the phrases below, first for yourself,

May I be safe

May I be happy

May I be healthy

May I be free from suffering

May I be peaceful

May I be filled with Loving-Kindness

Then repeat each phrase for someone you love, for a stranger, for your enemy (or someone who annoys you) and then to all of humanity without distinction using 'he', 'she' or 'they' For example:

May he be safe

May he be happy

May he be healthy

May he be free from suffering

May he be peaceful

May he be filled with Loving-Kindness

If you would prefer to be guided through the Metta 'Loving-Kindness' meditation then feel free to listen to my Loving-Kindness Meditation below daily and let me know how you get on.


Gwen x


Gwen Allison

Is a Transformation Life Coach, Accredited Meditation Teacher and Reiki Master/Teacher with a desire to open your mind to new possibilities, whilst gently guiding you towards your goals and personal transformations.

For More Inspiration

Get in touch!

126 views0 comments

Recent Posts

See All
bottom of page