5-Minute Loving-Kindness Meditation

This gentle meditation guides you through sending kindness to yourself, to someone you love, to a neutral person, and finally to all beings everywhere.
With soft background music and a calming 528 Hz frequency layer, this practice helps open the heart, ease tension, and reconnect you to warmth and compassion. A perfect reset for any moment of the day.

Himalaya Well-Being I Carolyn Wallace

Transcript

Hello and welcome.

Let's take a moment to pause and settle into a comfortable position.

Allow your eyes to close and your breath to soften.

And let your whole body begin to relax.

Bring a gentle awareness to your own heart.

Feel your breath moving in and out.

Right at the center of your chest.

Say after me silently in your heart or softly out loud.

May I be safe.

May I be peaceful.

May I be healthy.

May I live with ease.

Now bring to mind someone you care about deeply.

See them in your heart.

Perhaps smiling or simply resting in your presence.

Say after me silently in your heart or softly out loud.

May you be safe.

May you be peaceful.

May you be healthy.

May you live with ease.

Now bring to mind someone you don't know well.

Maybe a neighbor.

A cashier.

Someone you pass in your daily life.

Let's send some loving kindness their way as well.

Please repeat after me.

May you be safe.

May you be peaceful.

May you be healthy.

May you live with ease.

Imagine these wishes expanding outward like ripples across a still pond.

Touching your home,

Your community,

Your country,

And the entire earth.

Now bring to mind someone you care about deeply.

Repeat silently in your heart or softly out loud.

May all beings be safe.

May all beings be peaceful.

May all beings be healthy.

May all beings live with ease.

Now take a slow breath into your heart and exhale gently.

Feel the warmth you've created.

Beautiful.

When you're ready,

Gently open your eyes.

This is Carolyn Wallace.

From the peace within me to the peace within you.

Namaste.