A Moment Of Loving-Kindness: Quick 6-Minute Meditation

This 6-minute loving-kindness meditation is an accessible, gentle practice designed to cultivate feelings of warmth, kindness, and self-compassion within you, even on a busy day.

By focusing on directing compassion towards yourself, you'll be guided to connect with your inherent goodness and worthiness. This brief meditation offers a quick way to reconnect with yourself, providing a moment of mindfulness and grounding while nurturing feelings of self-love and peace.

Listening to this healing meditation often with regular practice can help to soothe ongoing feelings of inadequacy, imposter syndrome and promote a sense of inner calm, reminding you that you are deserving of kindness and care - just as you are!

Transcript

Hi,

This is Tanisha,

A creative therapist and mental health professional,

Welcome and thank you for joining in a short moment for some loving kindness.

Find a comfortable position whether you're sitting or lying down,

Allow your body to settle into this moment.

You can gently close your eyes or soften your gaze.

Take a deep breath in,

Feeling your chest and belly rise.

And exhale slowly,

Letting go of any tension you might be holding onto in this moment.

We're going to take a few moments to reconnect with ourselves,

Offering ourselves kindness and gentle understanding.

There's nothing you need to do or achieve right now,

Just simply be present with your breath.

Bring your awareness to your heart space,

The centre of your chest.

Imagine a warm gentle light glowing there in a colour that feels nurturing to you.

This light represents your own inner goodness.

Now,

Let's expand this gentle light,

Filling up more of the body with warmth and care.

Notice how this feels.

As you sit with this warm light,

Softly repeat these phrases to yourself in a way that feels authentic to you.

May I be filled with love.

May I be safe and protected.

May I be healthy and strong.

May I live in peace.

Feel the echo of these words in your heart space.

Notice how the warm light feels towards these words.

You might notice thoughts arising,

Such as judgements about yourself or feelings of inadequacy.

When you become aware of any distractions or unhelpful thoughts,

Gently witness them come and go,

Without judgement,

As if noticing a cloud passing in the sky.

And then,

Guide your attention back to the warm light in your chest.

And repeat after me.

May I be filled with love.

May I be safe and protected.

May I be healthy and strong.

May I live in peace.

Continuing the cycle,

Let the words sit,

Feel the warmth,

Notice any judgements that arise,

Without getting caught up,

And returning your focus to the light and warmth within.

Once again,

Repeat after me.

May I be filled with love.

May I be safe and protected.

May I be healthy and strong.

May I live in peace.

Allow the warmth and light to flow through the body,

Softening any areas of tension or resistance.

Know that in this moment,

You are offering yourself the deepest form of care.

Each breath in nourishes this light,

And each breath out can gently release anything that no longer serves you.

Breathe in,

Nourish.

Breathe out,

Let it go.

Breathe in,

Nourish.

Breathe out,

Let it go.

Now gently bring your awareness back to your body.

Notice the points of contact with the surface beneath you.

Wiggle your fingers and toes.

When you feel ready,

You can slowly open your eyes,

Carrying this sense of gentle warmth and self-compassion with you.

Take a moment to thank yourself for taking this time to connect.

As you move through the rest of your day,

Remember that this inner light and these feelings of loving-kindness are always within you.

You can return to this any time you need a moment of grounding and self-love.

Take care and be well.

Reviews

Beautiful. Thank you 💛

Thank you 🙏🏾 10/25/25

Beautiful meditation. There is a bit of an echo at times. Thanks 💫✌️🩵🦋