Kindness Towards Someone You Like

This guided meditation gently invites you to cultivate kindness towards someone you care about. By dwelling on warm, positive feelings, you are supported to let these qualities naturally expand and deepen. Through simple phrases such as “may they be well” and soothing imagery, like the warm rays of the sun glowing in their heart and radiating kindness throughout their whole being, the practice encourages an open, tender awareness. This meditation offers a calm and heartfelt way to nurture goodwill, allowing kindness to flow easily and effortlessly.

Transcript

Kindness towards somebody that you like.

Choose someone you like,

Care for or love.

Don't get caught up in trying to decide.

You have other opportunities to choose others.

And if you can visualize,

You'll be able to see them in your mind's eye.

Don't worry if you're not good at this.

It's not important to see them,

Just get a sense of them.

You might call to mind their name,

Their voice.

And because you like them,

You already have a good feeling towards them.

So just allow those feelings and allowing them to grow.

And you can use your own phrase here.

You may want to say,

You know,

May he or she be well.

May they be happy.

You don't have to go with these phrases.

Just use something from yourself.

Or you could imagine they have a sun in their heart,

Which is radiating kindness to their whole being.

You can also use your breath.

Just imagine that you are breathing in awareness of them and breathing out your good wishes towards them.

So do this for some time on your own.

For a few minutes.

Now letting them fade from your mind and bring your awareness back to your body,

Back to your breath.

And bring the practice to a close.