A 15-Minute Meditation to Heal Your Inner Child｜ZenLumi

Are you tired of constantly fighting with yourself? That critical voice inside your head, it never stops. It tells you you're not good enough, not perfect enough, not worthy enough. We so easily give kindness to a stranger on the street, but we are incredibly stingy with our own souls. Today, we will not fight anymore. We will learn to embrace. This practice is called metta, or loving-kindness meditation. It is an ancient medicine, a cool, clear stream of water, with the power to soothe the deepest scars within you. It is the art of creating peace right from the source of all our unease, your heart. Allow yourself to rest. Allow yourself to heal. Welcome back to Zen Lumi, back to the home of your soul. Now, find a very quiet place. You can sit on a chair or on the floor. Keep your spine comfortably straight. Let your shoulders relax. Allow your palms to rest facing upward on your lap, as a gesture of readiness to receive. And when you are ready, gently close your eyes. Bring your attention to your breath. Simply feel the air flowing in and flowing out. There is no need to control it, no need to change it. Just observe. Breathing in, the mind becomes still. Breathing out, the body relaxes. Now, bring your attention to the center of your chest. Imagine a golden lotus flower there, slowly beginning to bloom. This is the source of your loving-kindness. It has always been there. You just forgot how to water it. Embrace yourself. Embrace all your imperfections, your wounds, your vulnerabilities. Embrace the little child inside you, the child who has always longed to be loved unconditionally. You are worthy of peace. You are worthy of happiness. And now, repeat these words in your mind, slowly and sincerely. May I be safe from all harm. May I be healthy and free from all illness. May I be happy and free from all anxiety. May I live with an open and peaceful heart. When the lotus in your heart is overflowing with light, think of a person you love deeply. Imagine them sitting in front of you, smiling at you. Send the entirety of that warm golden light from your heart to their heart and silently wish for them. May you be safe from all harm. May you be healthy and free from all illness. May you be happy and free from all anxiety. May you live with an open and peaceful heart. Now, think of someone you neither dislike nor love. Perhaps the cashier at the grocery store, a colleague you rarely speak to. Send this compassionate light to them as well, for they, just like you, are also seeking happiness. And now comes the most difficult but most healing step. Think of someone who has hurt you. Do not force forgiveness if you are not ready. Simply send them a tiny ray of compassion as an act of release for yourself. Because holding on to anger is like drinking poison yourself. May you also find peace. From the lotus in your heart, let the golden light expand throughout the room, throughout the city where you live. Send this light to the darkest places on this planet, to the lonely hearts in the night, to those suffering from war and famine. May all beings in this world live in peace and happiness. May all beings be free from suffering. The light of loving-kindness is infinite. It is never depleted. The more you give, the more you receive. Now, gently bring your awareness back to your breath. Feel your body sitting here. Gently wiggle your fingers and your toes. Bring your hands together in front of your heart and bow your head to thank yourself for giving yourself this priceless gift. When you are ready, slowly open your eyes and see the world with eyes that have been washed clean by compassion. If this practice has helped you find a little bit of peace, please share it with the people you love. Comment a heart emoji below to spread this energy to our community. Subscribe to Zen Lumi, so every day we can water the lotus in our hearts together. Wishing you a peaceful night and a tomorrow filled with love. Namaste.