Wednesday, April 22, 2026
Open your heart with warmth and compassion
5-Minute Guided Meditation
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Welcome. Find a comfortable position, either sitting upright with your spine long and supported, or lying down. Allow your body to settle.
Gently close your eyes, or soften your gaze. Take a deep, cleansing breath in, filling your lungs completely. And exhale slowly, releasing any tension you might be holding.
Take another deep breath in. And as you exhale, let your shoulders drop away from your ears. Feel your jaw soften.
Now, allow your breath to return to its natural rhythm. Simply notice the gentle rise and fall of your chest or abdomen.
Bring your awareness to your physical body. Notice the points of contact between your body and the surface beneath you. Feel the weight of your body being supported.
Allow yourself to arrive fully in this moment. There is nowhere else you need to be, and nothing else you need to do.
Begin to bring to mind someone you care deeply about. A friend, a family member, a pet. Picture them in your mind’s eye. See their face, hear their voice, recall a happy memory you share.
As you hold this person in your awareness, imagine sending them warm, genuine feelings of well-being. Silently repeat these phrases, directing them towards this beloved person. May you be happy. May you be healthy. May you be safe. May you live with ease.
Feel the warmth that arises in your heart as you offer these wishes. Allow that warmth to expand.
Now, bring to mind yourself. It can sometimes be challenging, so be gentle. Picture yourself in a positive light, perhaps as you were on a happy day, or a moment when you felt proud of yourself.
Direct the same loving kindness phrases towards yourself. May I be happy. May I be healthy. May I be safe. May I live with ease.
Notice any sensations in your body as you offer yourself these kind wishes. There is no right or wrong way to feel. Just observe.
Now, imagine a neutral person. Someone you see occasionally, perhaps a cashier at the grocery store, or a neighbor you wave to. A person you have no strong feelings about, positive or negative.
Extend the same loving kindness to this neutral person. May you be happy. May you be healthy. May you be safe. May you live with ease.
Feel the spaciousness that opens in your heart as you extend kindness to more and more beings.
Finally, bring to mind someone you find difficult. This might be someone who has caused you frustration or annoyance. Approach this person with gentleness, and without forcing anything.
Gently offer them the same phrases. May you be happy. May you be healthy. May you be safe. May you live with ease. If it feels too difficult, you can simply wish for them to be free from suffering.
Allow your awareness to expand to encompass all beings, everywhere. All sentient creatures, on this planet and beyond. Extend these wishes of well-being to everyone. May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.
Take a deep breath in, and as you exhale, allow the warmth and compassion to settle within you. Gently bring your awareness back to your breath, and then to your physical body.
When you are ready, slowly wiggle your fingers and toes. Gently open your eyes, carrying this sense of warmth and kindness with you into the rest of your day.
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