Lovingkindness Meditation 10 Minute Daily Insight Practice

Lovingkindness is a meditation that cultivates our natural capacity for an open and loving heart. It is traditionally offered with meditations that enrich compassion, and joy in the happiness of others, and also deepen our own sense of peace. These practices lead to the development of concentration, connection, fearlessness, and genuine happiness.

Transcript

Hello and welcome to The Daily Insight.

My name is Sharon Salzberg and I'm a teacher here on Insight Timer.

Today's meditation is a traditional practice that focuses on loving kindness and is useful to use when you're feeling a little bit anxious or afraid or when you simply want to connect more deeply.

I'm wishing you a restorative practice.

To do the loving kindness practice,

You can begin by sitting comfortably,

Eyes open or closed,

However you feel most at ease.

Bring your energy,

Your attention into your body.

And begin silently repeating phrases that are an offering,

They're gift giving.

It's a blessing for yourself.

Phrases such as,

May I be safe,

Be happy,

Be healthy,

Live with ease.

Live with ease means in the things of day to day life like livelihood and family,

May not be such a struggle.

May I live with ease.

May I live with ease.

You don't have to try to fabricate or manufacture a special feeling.

Just gather your attention behind one phrase at a time.

Be there completely.

And then the next.

May I be safe.

Be happy.

May I be healthy.

Live with ease.

And if you find your attention has wandered,

Gotten lost in thought,

Spun out in a fantasy or you've fallen asleep,

Really don't worry about it.

See if you can gently let go.

And with kindness towards yourself,

Bring your attention back to those phrases.

See if you can call to mind a benefactor.

It's someone who's helped you.

Maybe they've helped you directly.

They've helped pick you up when you've fallen down.

Maybe they've inspired you from afar.

You've never met them.

This is the being adult,

Child,

Pet,

Who embodies love for you.

And when you think of them,

You smile.

So if someone like that comes to mind,

You can bring them here.

Get an image of them.

Say their name to yourself.

Get a feeling for their presence.

And offer the phrases of loving kindness to them.

Even if the words don't seem perfect,

It's okay.

They're the vehicle of the heart's energy.

So they're serving us.

May you be safe.

Be happy.

Be healthy.

Live with ease.

Live with ease,

Or whatever phrases you may be using.

Thank you.

Thank you.

And remember whenever your attention may wander,

It's okay.

You're practicing gently letting go and starting over.

Thank you.

See if you can call to mind someone who's struggling right now.

They're having some difficulty.

Bring them here and offer the phrases of loving kindness to them.

And all beings everywhere.

All people,

All creatures,

All those in existence,

Near and far,

Known and unknown.

May all beings be safe.

Be happy.

Be healthy.

Live with ease.

Be happy.

Be happy.

Thank you.

And when you feel ready,

You can open your eyes and see if you can bring some of this loving energy into your day.

Reviews

I love this practice! My body relaxed every time Sharon said not to worry or stress when the mind wanders. I felt like the amount of silence between suggestions was just right for me. Will return to this recording again!

I’m a complete beginner to meditation, and I just finished this one. I’ve been meaning to start meditation to grow to actually learn to love myself and others genuinely, and WOW. I found myself tearing up during this. The love I felt was unlike anything I’ve ever experienced. The mantras directed at me were something I struggled with because I don’t love myself enough and my low self esteem is what’s preventing me from really meaning it, but I want to find a way to get better at this. Overall, this was incredible. As a longtime sufferer of depression, this made me feel so beautiful and open.

Always love returning to Sharon. Been following her for many years. 🙏🏻

This is an excellent meditation both for beginners and those who have experience sitting in loving kindness meditation. Simple, kind to self and others, accessible.

Really supportive meditation. I would have liked ongoing repetition of the phrases as I lost track half way through. Nice to have some quiet space within the track though. Thank you.

Thank you 🙏
May you be safe
May you be happy
May you be filled with loving kindness
May you live a life of ease

Dear Sharon 💗🙏💗

Sharon, I appreciate your long commitment to teaching Buddhist practice, and thank you for encouraging lovingkindness toward ourselves and others.
Namaste,
Donna

Simple yet very effective. I felt really focused and relaxed. Thanks Sharon 🙏

Sharon Salzberg is always helpful for bringing me into the present moment.

Thank you Sharon! May you be safe, May you be healthy, May you be happy, and May you live with ease.

Really helpful. I feel more connected and peaceful. Thank you Sharon.🙏🏻

My favorite loving kindness meditation simple and impactful

This meditation always makes me feel better than when I started, really slows me down and helps me focus.

This was just perfect. I usually do longer Metta meditations but this was just what I was looking for, for those times when time or ill health prevents me from anything longer. Sharon, as always, is a blessing. I send Metta to her, as I sure we all do.

Love this teacher!! Recommend all of her books as well!!🙏❤️

Thank you for this helpful meditation with a calm, compassionate voice 🙏🏽

That was wonderful! I particularly like the silences.

Sharon is the best and my go-to for guided Metta ❤️

Wonderful resource I often turn to , in gratitude to Sharon 🙏

Beautiful, thank you! May you be safe, be happy, be healthy and live with ease 🙏🏼💗