4 Phase Meditation: Loving Kindness Compassion Joy & Equanimity
by Joy Reynolds
This 4 Phase Meditation - Loving Kindness, Compassion, Appreciative Joy, and Equanimity will evoke a heartfelt transformation. Just naming these qualities of the heart will help you to recognize them when they arise spontaneously and will incline the heart and mind in the direction of these qualities during difficult times. It is an honour to guide you in this meditation and my hope for you is that you experience a heartfelt connection to these qualities.
Transcript
Welcome to this four phase meditation loving kindness,
Compassion,
Appreciative joy and equanimity.
Just naming these qualities of the heart will help you to recognize them when they arise spontaneously and will incline the heart and mind in the direction of these qualities during difficult times.
I invite you to become relaxed and comfortable.
Close the eyes and focus your attention on your breath,
Observing the breath and allowing it to relax your body.
Breathing into the entire body system and on each exhale relaxing the entire body from the top of the head all the way down to the tips of the toes.
Feel the letting go of tension throughout the body on each exhale and the wonderful feeling of relaxing and sense of peace and surrender.
Feel into the magic of the breath,
The breath within you,
Flowing through you,
Filling you with this experience of release,
Calm and surrender.
Phase one loving kindness.
Bring your attention to your heart space and access a warm caring loving heartfulness towards life.
Be aware in this moment of the absence of ill will and the desire to hurt or hate in the heart so that you experience an authentic kindness and compassion towards one and all.
Generate this warmth to those who are in the immediate vicinity and those who are far away.
To your loved ones you can bring an image to mind of a particular loved one or more than one loved one and feel their presence and silently offer these phrases to them.
May I always acknowledge and understand your intentions.
May I always be supportive for you in time of need.
May I never place demands and pressure on you.
May you be well and happy.
May your life know contentment and joy.
May you be peaceful and steady from one day to the next.
May our love and friendship for each other remain steady.
To strangers sit in your beautiful peaceful experience and offer these phrases to strangers.
May I not rush to judgment on meeting you.
May I show friendship and presence for you.
May I communicate clearly and wisely in your presence.
May your day be rich and worthwhile.
May you act mindfully and consciously in all things.
May everybody treat you with respect.
May you show kindness to everybody that you meet.
May your day be free from fear and worry.
May you sleep well and peacefully tonight.
To the unfriendly you can bring an image to mind of a particular person or more than one person that you have difficulty with and silently offer these phrases to them.
May your anger and resentment subside quickly.
May you understand the pain you cause yourself and others.
May you explore fresh ways to explore differences.
May you see into the fear behind the anger.
May you develop equanimity when things do not go your way.
May others stop being angry towards you.
May you realise that anger does not cease with anger.
May others listen to you and you listen to others.
Breathe in deeply and exhale.
Relax as we move to phase two.
Phase two,
Compassion.
Compassion is one of the most important declarations of strength and courage known to humanity.
It is difficult and powerful,
Infectious and influential.
It is a universally recognised motivation with the ability to change the world.
Extending compassion and kindness for yourself in times of perceived inadequacy,
Failure or general suffering increases your capacity to be compassionate towards others.
As you continue to relax in this beautiful,
Peaceful,
Heartfelt experience,
Silently offer these phrases to yourself and to the world around you.
As you say each phrase in your mind,
See if you can imagine breathing warmth and compassion into your heart space.
Then breathing out warmth and compassion towards yourself,
Allowing the compassion to permeate your body.
May I go deep to listen to the voice of compassion in the heart.
May I accept the circumstances of my life.
May I learn to live with ease and wellbeing.
May I reflect on the suffering of others and on the initiatives to support others.
May I extend compassion to animals and the environment.
May I find time for calmness and renewal to sustain support for others.
Breathe in deeply and exhale.
Relax as we move to phase three.
Phase three,
Appreciative joy.
Appreciative joy is the pleasure that comes from delighting in other people's wellbeing.
You can find happiness in the peace and peace,
But also as an emotional balancer to balance out feelings of sorrow and dissatisfaction.
You have the potential to experience a deep happiness for the countless blessings in your life and the lives of others.
You can find renewal through the depths of appreciative joy in countless ways.
This joy in life through the senses,
Insights,
Blessings and realizations also enables you to support others.
As you continue to relax in this beautiful,
Peaceful,
Heartfelt experience,
Silently offer these phrases to yourself and to the world around you.
May I experience appreciative joy for the events in the past,
Present and future.
May I allow happiness to flow regularly through my whole being.
May I welcome the joy of others.
May I respond to others with happiness and joy for their achievements and successes.
May I learn to feel happiness more deeply and more frequently for myself and others.
Breathe in deeply and exhale.
Relax as we move to phase four.
Phase four,
Equanimity.
Equanimity is the capacity to stay steady in challenging situations.
Equanimity allows you to not grab onto the attraction or impulse towards a situation,
Object,
Story or stream of thoughts in your mind that you know will lead to suffering sooner or later.
One of the pathways to equanimity is through meditation.
And this practice you are doing here today is the perfect place for you right here,
Right now.
As you continue to relax in this space of peace and relaxation,
This feeling of equanimity,
Silently offer these phrases to yourself and to the world around you.
May I stay steady in the face of the pull towards unhealthy habits and addictions.
May I stay steady in the face of fears and blame.
May I stay steady in the times of living with the unknown.
May I remember to reflect on what I can learn from events.
May I find another in whom I trust to share my experiences.
May I remember to breathe in and out,
Long and deep,
To dissolve reactivity.
Equanimity supports clarity and integrity.
May I recognize this.
Equanimity offers presence and steadfastness.
May I offer this.
Take in a deep breath,
Filling the body with the feeling of love and peace.
As you exhale,
Feel this love and peace release from your body out into the universe.
Allow the feelings of loving kindness,
Compassion,
Appreciative joy and equanimity to infiltrate your entire body,
Filling you up and overflowing out into the universe.
Take this feeling with you knowing that you can share the gifts of this meditation to others as you have all these beautiful qualities within you,
Along with authenticity,
Self-love and a grateful heart.
If you wish to journey deeper,
Continue with this meditation.
Or if you feel complete,
Slowly open your eyes.
Take this feeling with you knowing that you can share the gifts of this meditation to others as you have all these beautiful qualities within you,
Along with authenticity,
Self-love and a grateful heart.
Take this feeling with you knowing that you can share the gifts of this meditation to others as you have all these beautiful qualities within you,
Along with authenticity,
Self-love and a grateful heart.
Take this feeling with you knowing that you can share the gifts of this meditation to others as you have all these beautiful qualities within you,
Along with authenticity,
Self-love and a grateful heart.
Thank you.
4.8 (178)
Recent Reviews
Janet
November 9, 2025
Heart opening meditation thank you for your kind guidance
Tomas
February 23, 2023
A very comforting vision of existence, Thank You.
Luis
November 26, 2022
Excellent Metta Meditation, your voice made deep into the good sensation of being present and alive, some kind of live to my love ones appear and also for other people. Thanks
Hannah
September 22, 2022
Brilliant! A perfectly rounded meditation! Thankyou so grateful for this 😌
Michelle
March 27, 2022
Beautiful. Thank you for sharing with others.
Darlene
March 26, 2022
💗WOW!💗
Jala
March 26, 2022
I love this so much 💝🥰🙏 Thank you 🙏 Thank you ♥️ Thank you ! ☮️♥️😃
Zeina
August 22, 2021
What I needed to hear, so beautiful and calming 💗
Ashley
July 21, 2021
🙏🏻💗🙏🏻