There are a variety of meditation techniques to choose from, many of which are targeted towards specific goals. If you are struggling with self-acceptance, connecting with others, or forgiveness a loving kindness meditation (LK) may be the way to go.
You can create affirmations for almost anything but there is a specific structure to LK affirmations. For self-acceptance they typically begin with “May I”or “I am”:
In the morning you may begin your day with “May I” or “I give and receive appreciation today”.
Move On To Someone Else
Repeat the first round 3 to 5 times, or more—then focus on someone you love and someone you don’t know particularly well. This could be the barista at the coffee shop or someone else you see regularly but don’t really know. The person you know could be your best friend, close family member, or pet. Repeat the same phrases, adjusting to “May you be”.
Someone You Need To Forgive
Forgiveness is something you do for you. It releases you from the past and the hold that the pain caused by someone else has on you. Forgiveness doesn’t mean that you allow a person back into your life, but that you let go. Repeat the same “May you” phrases. This LK meditation can be particularly tough, but ultimately freeing.
You may have more success doing guided loving kindness meditations as in the video below.