A 9-Minute Guided Self-Love Meditation Script (PDF + Audio) (2024)

A self love meditation is a way to internalize compassion and love for yourself. This short guided meditation for self love can help you start to rewire your brain for self love, positivity, and inherent worthiness.

For some reason, we often tend to treat ourselves worse than we treat others. Forgiving ourselves is often harder than forgiving others. Being gentle with ourselves is often harder than being gentle with others.

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A 9-Minute Guided Self-Love Meditation Script (PDF + Audio) (1)

100 Printable Guided Meditation Scripts

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These 100 meditation scripts were created to help beginner and intermediate meditators practice key mindfulness concepts like self-love, forgiveness, gratitude, and inner peace.

Designed to fit into busy schedules, each meditation script lasts 3-5 minutes. Perfect for starting or closing a group meditation; for yoga, coaching, or therapy sessions; or for your personal meditation practice.

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One way you can cultivate self love and mindfulness in your life is by repeating self love affirmations through a guided meditation.

Over time, this process can help you internalize these beliefs, and replace the negative stories you tell yourself with positive stories about our inherent worthiness and value.

A 9 Minute Self Love Meditation

The following meditation script for self love can provide a structure that helps you grow in acceptance of yourself each day.

You may want to follow along with the accompanying audio as you read each affirmation, by clicking the embedded video below.

You can also download this meditation as a printable PDF at the bottom of this article.

Let’s begin with a guided self love meditation.

Self love is a practice. It can take time.

Be gentle with yourself if the affirmations don’t feel authentic yet. Over time, you will internalize them more.

As emotions come up in the course of this meditation, do your best to acknowledge them nonjudgmentally. Treat your emotions like clouds passing by. Notice them, but let them pass.

Begin by settling into a seated position. Make sure you feel comfortable.

Now, focus on your breathing. What does your breath feel like as it enters your nose, and exits your mouth?

Keep breathing. Zoom out, noticing how your entire body feels.

Are you holding any tension? Notice how your shoulders, your back, and your jaw feel. For many people, those areas tend to hold tension. If so, invite yourself to release the tension.

Don’t worry if your mind starts to wander. Just gently bring your attention back to your breath, and to the feeling of warmth and self love as you continue to take slow, deep breaths.

A 9-Minute Guided Self-Love Meditation Script (PDF + Audio) (2)

Now, repeat the following self love affirmations slowly, with warmth and gentleness towards yourself:

Rather than worry what others think, I choose to live my life for me.

In every way, I am already enough.

I choose to cultivate positive thoughts about myself.

I’m allowed to have needs and express them.

I choose to be kind to myself.

Rather than follow the expectations of others, I choose the path that’s right for me.

I love who I used to be, who I am, and who I’m becoming.

When I look back on past versions of myself, I feel warmth and gratitude.

Taking time for self-care is not the same as being selfish.

Sometimes, I feel emotionally turbulent. That’s okay. I allow myself to feel all feelings.

My own approval is worth more than the approval of others.

When I look at my life, it’s incredible how much I’ve grown.

I walk through the world feeling loved, by myself and by others.

If I want to change, that’s okay. But I don’t have to change in order to love myself.

I’m allowed to set boundaries and expect others to follow them.

My voice deserves to be heard, and my feelings deserve to be shared.

I am worthy of forgiveness. I choose to forgive myself.

I notice what feels like an obligation in my life, and release myself.

I choose to associate with people who make me feel better, and allow those who don’t to drift away.

Although I’ve made mistakes, they don’t define me.

I have something of value to give to the world just by being me.

When you’re ready, open your eyes.

Notice how good you feel.

Bring these feelings of self love with you throughout the day and remember:

Whenever you need it, it’s already inside of you.

Download this meditation for self love

You can download this guided meditation on self love as a printable PDF below.

A 9-Minute Guided Self-Love Meditation Script (PDF + Audio) (3)

Want to download this short self-love meditation script? Just click below:

Download Self Love Guided Meditation Script PDF

Further inspiration

Looking for more ways to meditate for self love? Check out the following articles:

  • 71 Affirmations for Self Love
  • 15 Self Love Mantras

A 9-Minute Guided Self-Love Meditation Script (PDF + Audio) (4)

Ryan Kane

My mindfulness practice kicked off in 2016 with a ten-day silent retreat. Since then, I’ve read dozens of books about mindfulness and completed hundreds of hours of meditation. Thinking about what makes humans happy, calm, and peaceful is endlessly fascinating to me.

A 9-Minute Guided Self-Love Meditation Script (PDF + Audio) (2024)

FAQs

Is there a meditation for self-love? ›

Try 9 meditations for learning how to practice self-love

The Headspace app offers members several courses and single meditations on self-compassion, self-esteem, and self-care, including: Self-Compassion course.

How do you love yourself mindfulness? ›

Self-love, as a mindfulness practice, involves paying constant attention to what we are thinking and feeling about ourselves. It's not about indulging in ourselves or our ego. Rather, it is about being mindful of the conversations in our heads. We are mindful throughout the day.

How should you speak during guided meditations? ›

Use a calm, relaxed, and authentic voice.

Let your tone of your voice model the peace, serenity, and calmness that you want those meditating to feel. Speak how you would speak when you are peaceful, calm, and relaxed. Speak how you would speak when sharing an emotionally intimate moment with others.

What is the secret to self-love? ›

The secret to self-love is to love yourself unconditionally. You need to form a loving relationship with yourself. The relationship you have with yourself is the most important relationship you will ever have in your life. You will spend every waking moment (and sleeping time) with yourself.

What chakra is self-love? ›

An open heart chakra creates a person to be self-loving, one of the hardest things a person can feel for themselves. Self-love is the true test to an open, balanced, and energized heart chakra.

What is the difference between meditation and guided meditation? ›

Guided meditations are easier to stick to because of how short they are, how easy they are to follow, and how accessible they are for beginners. Sitting alone with your thoughts unguided can be a challenge for people. Some people may experience an aversion to unguided meditations because their thoughts wander too much.

What do you say when meditating? ›

Meditation Spotlight: Affirmations
  • I succeed in my endeavors.
  • I overcome fears by following my dreams.
  • I feed my spirit. I train my body. ...
  • I am in charge of my life.
  • I am worthy. I am loved. ...
  • I have the power to create change.
  • I believe in the good things coming.
  • I am resilient and can get through anything.

How long should a meditation script be? ›

Guided meditations that are 40 minutes to 60 minutes long are a great length for an experienced meditator that wants to extend the duration of their practice and spend more time going within.

How do I learn to love myself and be alone? ›

How to be happy alone: 16 ways to become your own best friend
  1. Stop comparing yourself to others.
  2. Develop a workout routine.
  3. Curate hobbies.
  4. Volunteer in your community.
  5. Practice self-reflection.
  6. Be bold and try new things.
  7. Lean on animals for emotional support.
  8. Get out in nature.
Jun 29, 2022

How do you activate self-love? ›

Self-love can look like:
  1. Having patience with yourself.
  2. Reaching out for help when you need.
  3. Knowing that challenging feelings and situations will pass.
  4. Being kind to yourself when you make a mistake.
  5. Letting yourself play and have fun.
  6. Seeking out opportunities for growth.
  7. Allowing yourself to feel difficult feelings.
Sep 6, 2022

Is it better to meditate in silence or guided? ›

“When you sit in silence, your mind begins to meander,” Buttimer says. “To get the mind to focus takes a lot of concentration. With guided meditation, you have a better chance of staying in that state of concentration for longer.”

What is the meditation where you can't talk? ›

In unguided meditation — also called silent meditation — you meditate alone, without someone else explaining the process. For some people, unguided meditation involves simply sitting in quiet and paying attention to the body and thoughts for a set period of time.

Is it okay to talk to yourself during meditation? ›

Go ahead, talk to yourself out loud, in your head, or even in the third person! It's hugely beneficial.

How do I start practicing self-love? ›

Starting on the path of self-love begins with self-awareness. Notice your thoughts, feelings and actions. Begin to recognize what makes you smile or what makes you feel uneasy. Once you have a better understanding of yourself, you can start taking steps toward treating yourself with more kindness and respect.

How do you practice spiritual self-love? ›

Spend time each day in quiet reflection, meditation, or prayer. As you connect with your inner self, ask yourself probing questions to gain insight into your core values, priorities, strengths, and weaknesses. Be honest but compassionate. The more you understand yourself, the more you accept yourself as you are.

What does the Bible say about self meditation? ›

Both Psalm 1 and Psalm 119 call people to meditate on Scripture. Psalm 1 explains that when believers meditate on God's Word, they will be blessed with flourishing just like a tree flourishes if it is planted by continuously running water and nourished by a constant source of life.

What does Buddha say about self-love? ›

Self-love is vital for health and happiness. Love is a powerful, positive energy that is necessary for a healthy balance between mind, body and spirit. We cannot recognize love in others unless we have it for ourselves.

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