Loving-Kindness
Loving Kindness meditation increases self-compassion and love for all people and creatures. This guided meditation is based on the traditional Buddhist practice called Metta Bhavana. We start by directing loving kindness towards our self, and we gradually expand it to all others.
Transcript
Loving-kindness meditation.
This meditation is based on a traditional Buddhist practice called metta-bhavana.
It helps us develop feelings of compassion for ourselves and others.
Let's start by closing our eyes and taking a deep breath in through the nose.
Now slowly let it out through the nose.
Take another deep breath and slowly let it out.
Relax your shoulders,
Allowing them to droop downward.
Relax your body and let it sink into your chair.
Now as you continue to breathe in a natural and relaxed way,
Just observe the breath without trying to change it.
With each out-breath,
Let go of any tension in your body.
Now bring your awareness to the center of your chest,
To your heart.
Breathe into your heart and notice what it feels like.
As you relax into this feeling,
Repeat these words in your mind,
May I be well.
May I be happy.
May I be peaceful.
Notice any thoughts or feelings that come up without judging them.
Repeat the words,
May I be well.
May I be happy.
May I be peaceful.
With each in-breath,
Imagine that your heart is filling up with loving kindness.
With each out-breath,
Imagine this feeling radiating out to every cell of your body.
Repeat the words again,
May I be well.
May I be happy.
May I be peaceful.
Now think of someone in your life whom you love very much.
Imagine this person sitting in front of you.
See their face in your mind's eye and notice how you feel in their presence.
Breathe into your heart and repeat these words in your mind,
May you be well.
May you be happy.
May you be peaceful.
Notice how you feel as you extend loving kindness to this person.
Imagine this feeling radiating out from your heart and touching them.
Repeat the words,
May you be well.
May you be happy.
May you be peaceful.
Think of yourself and this person being together in peace and harmony and repeat these words,
May we be well.
May we be happy.
May we be peaceful.
Now think of someone in your life who is an acquaintance.
This is someone whom you see occasionally,
But you don't know their life story and your feelings for them are neutral.
It could be a cashier at the grocery store or someone in your neighborhood or workplace.
Imagine this person sitting in front of you.
Repeat these words in your mind,
May you be well.
May you be happy.
May you be peaceful.
Notice how you feel as you extend loving kindness to this person.
Repeat the words,
May you be well.
May you be happy.
May you be peaceful.
Breathe into your heart and imagine feelings of loving kindness radiating out to touch this person.
Repeat the words again,
May you be well.
May you be happy.
May you be peaceful.
Now think of someone in your life with whom you're experiencing conflict or other problems.
Picture this person sitting in front of you.
Notice how you feel in your body.
Breathe into your heart and repeat these words in your mind,
May you be well.
May you be happy.
May you be peaceful.
Notice how you feel as you offer this person loving kindness.
It's okay if this is difficult or challenging for you.
Just observe how you feel without judging yourself.
Repeat the words,
May you be well.
May you be happy.
May you be peaceful.
Breathe into your heart and imagine radiating feelings of loving kindness from your heart to this person.
Repeat the words again,
May you be well.
May you be happy.
May you be peaceful.
Now expand your awareness to include all the people on the earth,
Male and female,
Young and old,
Every race,
Culture,
And nationality,
All human beings.
As you breathe into your heart,
Repeat these words in your mind,
May we be well.
May we be happy.
May we be peaceful.
Imagine your heart expanding with compassion for all people everywhere.
Allow the love of the universe to flow through your heart.
You don't have to do anything to create this love.
It's already present.
All you have to do is let go of resistance and let it flow naturally.
As you relax and breathe into your heart,
Repeat the words,
May we be well.
May we be happy.
May we be peaceful.
Now expand your awareness one step further to include all living things,
Including all of the plants and animals on the earth.
Notice how it feels to extend loving kindness to all living things.
Repeat these words in your mind,
May this earth and all creatures on it be well.
May we be healthy and thriving.
May we live in peace and harmony.
Relax into the feeling of universal love.
Let's sit for a few moments and enjoy this feeling.
Now it's time to come back from our meditation.
Bring your awareness back to the room you are sitting in.
Take a deep breath and slowly let it out.
Feel your body sitting in your chair.
When you are ready,
Slowly open your eyes and stretch.
Now as you go about your day,
Notice the feeling of loving kindness in your heart.
May you be well.
May you be happy.
May you be peaceful.
4.8 (373)
Recent Reviews
Mia
February 5, 2023
I really enjoyed this. Now, one of my favorite loving kindness meditations!
Gretchen
January 5, 2021
really beautiful. thank you so much 🙏
Seth
October 14, 2020
A lovely and tradition-based meditation. Thank you!
Christine
October 13, 2020
This is my favorite guided loving kindness meditation.
Yvonne
October 6, 2020
Very beautiful and relaxing. Thanks 🙏 Will be revisiting this one 🥰
Kate
September 29, 2020
This meditation is so peaceful. It’s a great way to center myself before the start of a busy day so that I can find ways throughout my day to love others more. Thank you!
Alisa
August 28, 2020
Really good! Namaste 🙏🏽
Andrea
July 5, 2020
Very nice. I liked her voice and the music in the background. I appreciated the pauses and moments of silence. Thank you.
Brooks
June 27, 2020
I love and enjoy each and everyone of your meditations. Your voice is so kind and soft as is the music. I always feel you create the defect environment for me to “come home to myself” in a chaotic world. I find such value in your work. From my heart to yours- thank you!
Lauren
May 31, 2020
Thank you for the lovely meditation
Caroline
May 2, 2020
This is so soothing and a perfect meditation with which to start your day. Diane has a lovely voice and the background music is very relaxing also.
Katie
April 18, 2020
A beautiful meditation that was especially meaningful at this time, with all that's going on in the world. My heart was flooded with much feeling when the instructions toward the end were to wish the earth, and all its inhabitants, well. I found this to be a very cleansing and nourishing practice. Thank you! 🙏💗
Andrea
April 5, 2020
Great meditation! I've been doing it daily with my 11 year old daughter and we love it! Wonderful voice, perfect timing, and easy to follow. Thanks for creating such a wonderful meditation!
Elisa
February 16, 2020
I love it. Simple and strong feelings and sensations! Thank you!
Rodrigo
December 8, 2019
Thank you for a great meditation it really made my morning and my day!
Max
October 30, 2019
My favourite loving kindness meditation so far. Gets right into it without too much preliminary business, which is the best for me. Also, I like the inclusion of "may ___ be PEACEFUL" which really resonates with me more than just simply well and happy. One more line I have been searching for which i have found really means a lot to me, is on the lines of, "May ___ have everything I/he/she needs to be *Truly Happy*". This one always gets me right in the heart since it leads me instantly to consider what that *True* happiness would look like. (If you made one with this line, I would especially love it). But Thank you for this meditation. 🙏
Krista
October 23, 2019
Thanks very much:)
Pam
October 16, 2019
Beautiful. Thank you ❤
Nic
October 8, 2019
Beautifully relaxing
Joel
August 16, 2019
Just perfect LK meditation. Thank you.