Take your time reading the meditations below. Rushing through defeats the entire point. Feel and embrace what the experience means to you.

Self-Compassion Meditation:

- Find a quiet and comfortable place to relax.

- Begin by directing loving-kindness toward yourself.

- Silently repeat phrases such as "May I be happy, healthy, safe, and live at ease."

- As you repeat these phrases, imagine sending love to yourself, as if embracing your heart.

- Gradually extend these wishes to others, including loved ones, acquaintances, and those you have conflicts with.

Visualization Meditation:

- Visualize the person you aspire to become and the qualities you want to develop.

- Imagine yourself living a life embodying these desired values.

- Visualize specific scenarios or situations where you confidently express these qualities.

- Engage all your senses in this visualization, making it as vivid and accurate as possible.

Use this time to communicate and listen to your inner feelings. As you conclude the meditation, carry this empowered vision with you, reminding yourself of your potential for personal growth.