4-Minute Loving-Kindness Meditation

This short meditation takes you through a loving-kindness practice that focuses on wishing oneself and others to be happy, content, and at ease. Practice it daily to reduce your stress response, cultivate more kindness, compassion, and improve your well-being.

Transcript

Sitting comfortably in your chair,

Feeling relaxed and supported,

Close your eyes.

Notice your body making contact with your chair.

Begin to notice your breath moving in and moving out.

Now take a deep breath in and slowly breathing it out.

Keeping your eyes closed,

Repeat the following words to bring compassion to your experience right now.

Repeat silently.

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

Bring to your mind now someone you care about and again repeat the following words in silence.

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

Now expanding your awareness to the whole world in front of you,

Imagining the world like a globe.

Repeat the following words again in silence.

Just as I wish,

May you be happy.

Just as I wish,

May you be healthy.

Just as I wish,

May you be safe.

Just as I wish,

May you live with ease.

Now let's finish with three full deep breaths.

Breathing in all the way into your stomach and releasing your breath slowly.

One more time,

Breathing in deeply into your stomach and releasing your breath again out.

Final breath.

Deeply in and slowly releasing your breath out.

Building your day and open your eyes.

Reviews

This helped me feel connected to self, those I love, and our wider world in a way I needed this morning. Thank you.

Fantastic, short meditation! Thank you 🙏🏾

Lovely. Your voice is so soothing.