5-Minute Loving-Kindness Meditation

This gentle practice invites you to soften, breathe, and send compassion inward and outward. Perfect for moments when you need calm, clarity, and a deeper sense of connection, to yourself, your loved ones and humanity at large.

Transcript

Welcome,

I'm Sara Zanacroce and I'm so glad you're here.

Let's begin by finding a comfortable position.

You can be seated or lying down.

Allow your hands to rest softly and if it feels safe,

Gently close your eyes now.

Now,

Take a slow,

Deep breath in and a gentle breath out.

Let your body begin to settle.

There's nothing to do,

Nowhere to go,

Just this moment,

Just you.

And now,

Bring to mind someone you love dearly.

Someone who brings a warm smile to your face.

They could be a friend,

A mentor,

A client,

A beloved pet.

Visualize this being in your mind's eye.

See them happy,

At ease.

And silently repeat the following phrases,

Sending them your loving kindness.

May you be safe.

May you be well.

May you be loved.

May you feel at peace.

Take another gentle breath in and breathe out slowly.

And now,

Bring your awareness back to yourself.

To the beautiful human you are.

Place your hand over your heart and offer these same wishes inward.

To the one who gives so much,

Who creates,

Who shows up with heart.

May I be safe.

May I be well.

May I be loved.

And may I feel at peace.

You're allowed to receive just as much as you give.

So feel the warmth of these words settling into your body.

And now,

Expand this kindness outward.

To your community,

Your people,

Your clients.

To our shared humanity and anyone who might need a little extra love today.

May we all be safe.

May we all be well.

May we all be loved.

And may we all feel at peace.

And now,

Take one final deep breath in.

And exhale slowly.

And when you're ready,

Gently open your eyes.

Carrying this loving awareness with you.

Namaste.