This LovingKindess Guided Mediation for Teenagers is the first in a new series called Mindfulness Mondays with Mallory.

Every Monday for the month of August I’ll be sharing a new guided mindfulness practice that we can do together.

Let's meditate together!

Follow along with this guided meditation if you are desiring better self-esteem, less anger, and better relationships with the people around you.

If you prefer to watch the video, click this image here:

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*The audio for this mediation + a printable script workbook are both now part of the Self Care Bundle ✌️

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This is a great short and simple guided meditation for teenagers:

LovingKindness meditation, or metta bhavana, comes from a Buddhist tradition of cultivating compassion and love for yourself and others.

Sit in a comfortable position, though make sure it's not a sleepy position. You may close your eyes or keep them open in half-moon gaze. Breathe naturally.

Pay attention to the middle of your chest area where your heart is. Repeat gently to yourself, feeling the words, "Love, love, love. May my heart be filled with love."

Notice the feeling of love throughout your whole body and repeat silently to yourself:

 → May I be happy.

 → May I be safe.

 → May I be healthy, peaceful, and strong.

 → May I give and receive appreciation today.

Next, bring to mind someone you like a lot and respect. This may be a parent, a sibling, a friend, a teacher, anyone of your choosing.

Send these feelings of warmth and caring as you wish them well:

 → May you be happy.

 → May you be safe.

 → May you be healthy, peaceful, and strong.

 → May you give and receive appreciation today.

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Next, we'll repeat this step with somebody who you feel neutral about. This could be a classmate or someone that you see in the hallway.

As you think of them, send these feelings of warmth and caring as you wish them well.

 → May you be happy.

 → May you be safe.

 → May you be healthy, peaceful, and strong.

 → May you give and receive appreciation today.

We're gonna repeat this again. This time with someone who you became irritated with recently. This is not the time to go to someone who has been very hurtful towards you. Just a minor irritation.

As you think of them, send these feelings of warmth and caring as you wish them well.

 → May you be happy.

 → May you be safe.

 → May you be healthy, peaceful, and strong.

 → May you give and receive appreciation today.

If you wish, bring to mind someone who has hurt you in the past and go ahead and repeat these words. You may not wish to do this early in your practice of LovingKindness.

Know that you are not approving or accepting of what they have done. You are simply allowing yourself to let the pain and anger that you carry towards them go, as this hurts you more than anyone else.

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If you prefer to skip this portion, you may focus on anyone else of your choosing.

Whoever you decided to choose to focus on as you think of them, send these feelings of warmth and caring as you wish them well.

 → May you be happy.

 → May you be safe.

 → May you be healthy, peaceful, and strong.

 → May you give and receive appreciation today.

Radiate this warmth and love to the people around you. Send these same feelings of warmth and caring to anyone within your location and beyond.

 → May you all be happy.

 → May you all be safe.

 → May you all be healthy, peaceful, and strong.

 → May you all give and receive appreciation today.

Now, since we've gone ahead and we felt these LovingKindness feelings towards ourselves and others, we're gonna turn it inward to ourselves one more time, because we could all use a little extra support and love and care.

So, as you notice these feelings of love throughout your whole body, repeat silently to yourself.

 → May I be happy.

 → May I be safe.

 → May I be healthy, peaceful, and strong.

 → May I give and receive appreciation today.

When you're ready, take a deep breath in through your nose and exhale slowly out of your mouth. And if your eyes were closed, go ahead and open them now.

Thank you so much for joining me on this LovingKindness guided meditation. I can't wait to see you back here for more!

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