Loving-Kindness Meditation

This 10-minute loving-kindness meditation is designed to gently open your heart and mind, cultivating compassion for yourself and others. With original piano music by Tara at the beginning and end, this practice invites you to soften, let go, and return to the truth of your being.
Together, we’ll explore how loving-kindness can help release attachments, ease negativity, and bring you back to the present moment—where healing and happiness naturally arise. Find a quiet, comfortable space. Sit, breathe, and allow yourself to be held in this guided meditation.

Transcript

Welcome to your guided meditation on loving-kindness.

I'm Tara,

And I'm so happy to be with you right here,

Right now,

As we practice this beautiful,

Heart-opening,

Compassion-building meditation together.

Loving-kindness can be practiced every single day.

Instead of focusing on the breath,

We will focus on loving-kindness and the feeling of it expanding and radiating,

Not only to ourselves,

But to everyone around us.

We will use a series of words to help us connect to this loving-kindness feeling.

When you're ready,

Find a comfortable place,

Sitting still,

Quieting the mind,

Quieting the thoughts.

Begin by placing one hand over your heart,

And simply notice.

Notice your heart beating,

The pulsing.

Notice your chest rising and falling as you breathe in and out,

Connecting to your human nature.

Loving so deeply.

You can release your hand at any time.

We'll first begin this meditation with loving ourselves.

You can repeat these words after me.

May I be happy.

May I be at peace.

May I be healthy.

May I be safe.

May I be happy.

May I be at peace.

May I be healthy.

May I be safe.

First,

Visualize a friend or someone close to you.

You can see them in your mind,

And even say their name.

May they be happy.

May they be at peace.

May they be healthy.

May they be safe.

May they be happy.

May they be at peace.

Now bring to your mind someone that you don't have a close connection with,

Or maybe someone you have a challenging connection with.

You can visualize this person and say their name.

May they be happy.

May they be at peace.

May they be healthy.

May they be safe.

May they be happy.

May they be at peace.

May they be healthy.

May they be safe.

Now visualize all beings.

May all beings be happy.

May all beings be at peace.

May all beings be healthy.

May all beings be safe.

May all beings be happy.

May all beings be at peace.

May all beings be healthy.

May all beings be safe.

Now simply observe.

Observe your breath.

Observe the way that you feel.

Observe your mind.

When you're ready,

Place your hands at your heart center,

One on top of the other.

Bow your head in slightly as a gesture of gratitude for practicing loving kindness.

You can thank yourself for showing up,

For taking the time to develop compassion and expand your heart and love to not only yourself but everybody.

Thank you so much for joining me today.

Please come back to this meditation whenever you feel like you need to just open your heart to love.

Thank you again and I'll see you soon.