1. Sit in your cushion and visualize your higher self is in front of you. You can image Jesus, Buddha, Mohammed, or your wise self.
2. Imagine your higher self is smiling at you with great love and compassion, that he or she doesn't demand anything from you. Your higher self accepts and know exactly as you are, and treat yourself with kindness and respect.
3. Thank your higher self for you to be kind towards yourself. Tell him or her, you will refrain from hating yourself and will encourage yourself to accept yourself as exactly as you are. You promise to live your life with complete acceptance and love.