Guided meditation for self-love, gratitude and compassion
Emotional Growth offers eight sessions to cultivate the heart. You can practise daily gratitude starting from the body, look for real reasons to love yourself, open your heart, explore what forgiving might mean without forgetting, and let go of comparison. Other sessions help you welcome a difficult emotion with curiosity, picture your growth along an old railway, or send wishes of peace and happiness to yourself and to others.
Sessions last 7 to 17 minutes and are marked as intermediate. They suit anyone who wants to be a little kinder to themselves and to others, at their own pace. The shortest, Compassion Meditation, is an easy way in, while the longer sessions give you more time to stay with what you feel.
The sessions
Welcoming a Difficult Emotion
17 min · intermediateLet a difficult emotion be there, observe it like a kind scientist, and see that it is never entirely fixed.
Developing Self-love
15 min · intermediateLook within for something demonstrable — a perseverance, a curiosity — and give it a little love.
Daily Gratitude
14 min · intermediateA concrete gratitude, starting in the body: the legs that carried, the tongue that tasted, the breath that asked for nothing.
Opening Your Heart to Love
15 min · intermediateFeel the heart from the front and from the back, and answer the feeling of not deserving without arguing with it.
Forgiving Without Forgetting
15 min · intermediateExplore what forgiving might mean, and decide for yourself: set it down, or keep it — keeping what you learned.
Releasing Comparison
13 min · intermediateLook at comparison as it shows up today, and discover that what you seek is not foreign to your own life.
Visualizing Your Growth
17 min · intermediateAn old railway through a vast landscape: three stations, six months apart, with no idealised version of yourself.
Compassion Meditation
7 min · intermediateSend wishes of peace, safety, and happiness — first to yourself, then to others.
Practice for free
Every session is in the MeditaDream app: free, no subscription, no ads, no account, and it works offline.
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Frequently asked questions
What is a compassion meditation?
It is a practice in which you send wishes of peace, safety and happiness, first to yourself, then to other people. The Compassion Meditation in this category lasts 7 minutes and is a simple way to try it.
Do I have to forgive someone during the forgiveness session?
No. Forgiving Without Forgetting invites you to explore what forgiveness might mean for you, then to decide for yourself whether to set something down or keep it, while holding on to what you have learned.
How often should I practise gratitude?
The Daily Gratitude session is short enough to be repeated often. You might like to use it in the evening, but the best rhythm is the one you can keep without forcing yourself.