Loving Kindness For A Loved One (And Yourself)

Traditionally, Loving-Kindness Meditation begins by directing care toward ourselves—but that can be difficult for many of us. In this gentle variation, we start by offering kindness to someone we love easily. As the heart opens through connection, we gradually expand the circle to include ourselves.

This practice supports the flow of compassion in a way that feels natural and supportive. With each phrase, you’re invited to rest in the warmth of loving presence—toward another, and toward yourself.

This guided meditation is part of the Mindful Self-Compassion (MSC) program developed by Dr. Kristin Neff and Dr. Chris Germer. As a trained MSC teacher, I offer this variation with care and intention.