Nurturing Your Heart With Loving-Kindness

Loving-kindness starts by gently turning compassion toward yourself. When we care for ourselves, it's easier to open our hearts to others. This meditation will guide you to nurture kindness first, helping you soften tough feelings and welcome peace. From that place of self-compassion, you’ll gradually radiate loving thoughts to the world around you.

It’s a simple, loving way to welcome calm, connection, and warmth into your day.

Music by Music of Wisdom

Transcript

Finding a comfortable position,

Either seated or laying down,

Find a soft gaze or closing your eyes if that feels safe.

Taking a slow,

Deep breath in,

Gently exhale,

Letting your jaw relax,

Softening your shoulders.

Invite your next breath to lengthen and create just a little more space along your spine.

With each breath,

Feel your body settle a little more deeply into the stillness,

Bringing attention to your heart center,

Imagine a warm,

Gentle light flowing,

Expanding with each breath,

Feel the softness of the heart opening,

Of the warmth radiating from your light,

Hear your heart whisper these words of loving-kindness,

May I be happy,

May I be healthy,

May I be peaceful,

May I be blessed with ease,

Repeating these words again,

Let your breath carry these words through your whole being,

May I be happy,

May I be healthy,

May I be peaceful,

May I be blessed with ease,

Bring to mind someone you love deeply,

Picture them smiling,

Peaceful,

Send them these same wishes,

May you be happy,

May you be healthy,

May you be peaceful,

May you always be blessed with ease,

Bring into mind someone neutral that you neither like or dislike,

Offer them the same intentions,

Gently and sincerely,

May you be happy,

May you be healthy,

May you be peaceful,

May you be blessed with ease,

If you wish,

Bring into mind someone you feel challenged by,

Without judgment,

Sending them kindness too,

Offering kindness does not mean you condone their actions,

This is an act of forgiveness,

Allowing your heart to remain free,

May you be happy,

May you be healthy,

May you be peaceful,

May you be blessed with ease,

Let the circle of kindness widen to include all beings everywhere,

See the entire world bathed in the same warm light that began in your heart,

May all beings be happy and safe,

May all beings be healthy,

May all beings be peaceful,

May all beings live with ease,

Breathing in deeply,

Exhaling gently,

Stay here for a moment,

Resting in this field of compassion,

This feeling of connection,

When you are ready,

Slowly bring awareness back to your breath,

Beginning to notice the space around you once again,

Feeling the ground beneath you,

The safety of the four walls around you,

When you are ready,

Wiggling your fingers,

Wiggling your toes,

And gently blinking your eyes open,

Carrying this warmth and this sense of kindness with you into the rest of your day.

Reviews

Such a beautiful, compassionate way to share compassion with ourselves and the world around us. We need more of this in our world today! Thank you Anita for this gentle loving practice. 🙏🏽

That was the most transported and effective loving kindness meditation I’ve ever done. Your voice and the pacing and the way you worded things and the music all worked so well together. ❤️💜❤️💜❤️

Thank you for this beautiful meditation to remind us that there is love all around us. Your voice is so soothing and healing.