Transforming Sh*tty Self Worth Through the 7 Steps of Loving Kindness

By Chris Grosso

The most difficult times for many of us are the ones we give ourselves.”~ Pema Chodron

We all mentally beat ourselves up from time to time. You know how it goes, “I can’t believe I was that stupid” or “I’m too fat or thin,” or “I’ll never be good enough for him or her” and so forth.

Some of us however have deeper levels of self-denigration that have taken us to even darker places in our lives, which may stem from any number of reasons. Maybe we were abused growing up, picked on in school, abused drugs or alcohol or were sexually assaulted. Whatever the reason, it is that much more difficult for us to find a semblance of love and acceptance for ourselves than that of the average person, to which I was reminded of a few days ago while talking with a friend.

As we sat on my floor brainstorming ideas for a project, she asked me out of left field to name five things I like about myself. Well, after beginning to squirm a bit and struggling to come up with anything I said, “I’m compassionate” and “I’ll help others whenever I can.”

She was not impressed with my response and replied, “Yeah, those are nice, but they’re more about helping others than about what you like about you” and damn, she was totally right. I have always been of the giving personality type rather than receiving, and like any good giver, it’s often very difficult to receive on any level, whether material, emotional or physical.

Now, what I would have done here in the past is mentally beat myself up for not being able to name five things because, well, that’s what a lot of us with low self esteem and who are givers do, this time however, I didn’t.

While I may have not done a stellar job at accomplishing her requested task, it did help me to realize I have come a long way in my process. I was able to tell her, “Yeah, I’m struggling with this, and I’m really fucking uncomfortable with it, but I know the qualities are in here somewhere” and today, I can honestly say I do know that, which is a realization I attribute much of to the practice of loving-kindness.

I first learned of the loving-kindness practice thanks to the wonderful Buddhist Nun Pema Chodronwhile reading her book The Places That Scare You. The reason I was able to connect with this practice was that it wasn’t just about loving myself, but loving all sentient beings.

Throughout my life, I’ve sucked immensely at loving myself, and would make up for it by loving others. I know a lot of people often say you can’t love another until you love yourself, and to a certain extent, sure, I understand that. I also believe that everything stems from love, and not in an airy fairy way, but a sincere internal knowing sort of way, while also acknowledging we’re a species that is awesome at covering up this love with all sorts of shit.

So the practice of loving-kindness began to teach me to balance the love in my life out a bit. Anytime I was uncomfortable making the loving aspiration towards myself, I knew that I’d be shifting focus shortly onto others and that helped me through it. Over time however, I found I was at peace making that aspiration towards myself and eventually, I enjoyed receiving it as well.

The traditional practice of loving-kindness opens with the first line of the Four Limitless Ones chant: “May all sentient beings enjoy happiness and the root of happiness” and is followed by seven simple aspirations which I am providing below as taught in Pema Chodron’s The Places That Scare You.

1. Awaken loving-kindness for yourself. “May I enjoy happiness and the root of happiness,” or put this aspiration in your own words.

2. Awaken loving-kindness for someone for whom you feel sincere goodwill and tenderness. “May (name) enjoy happiness and the root of happiness,” or choose your own words.

3. Awaken loving-kindness for a friend, again saying the friend’s name and expressing the aspiration for his or her happiness, using the same words

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