Saturday, June 6, 2026
Open your heart with warmth and compassion
5-Minute Guided Meditation
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Welcome to this loving kindness meditation. Find a comfortable position, either sitting or lying down. Allow your body to settle.
Gently close your eyes, or soften your gaze. Take a deep breath in through your nose, and exhale slowly through your mouth.
Bring your awareness to your breath, the natural rhythm of your inhale and your exhale. Notice the sensation of the air entering your nostrils, filling your lungs, and then leaving your body. There’s nothing you need to do right now but simply be present with your breath.
Allow any tension you might be holding in your body to soften with each exhale. Notice your shoulders, your jaw, your forehead. Invite a sense of ease to flow through you.
Now, bring to mind someone for whom you feel a natural sense of warmth and affection. This could be a friend, a family member, a pet, or even a kind stranger. Picture them in your mind’s eye.
Notice the feeling of warmth that arises in your heart as you think of them. Allow that warmth to expand. Silently repeat these phrases to yourself, directing them towards this person: May you be happy. May you be healthy. May you be safe. May you live with ease.
Feel the sincerity of these wishes. Allow them to resonate within you. May you be happy. May you be healthy. May you be safe. May you live with ease.
Now, gently shift your attention to yourself. Imagine you are directing these same wishes of loving kindness towards yourself. Sometimes, this can feel more challenging, and that’s perfectly okay. Offer yourself the same compassion you would offer to a dear friend. Silently repeat: May I be happy. May I be healthy. May I be safe. May I live with ease.
Breathe in these phrases, and breathe out any self-judgment or criticism. May I be happy. May I be healthy. May I be safe. May I live with ease. Just allowing yourself to receive this kindness.
Next, bring to mind someone with whom you have a neutral relationship. Perhaps someone you see regularly but don’t know well, like a cashier at the grocery store or a neighbor you pass on the street. Picture them.
Now, extend the same wishes of loving kindness to this person. May you be happy. May you be healthy. May you be safe. May you live with ease. Imagine this well-wishing radiating outward.
Now, let’s expand this circle of kindness. Bring to mind someone with whom you experience some difficulty or conflict. This might bring up some challenging feelings, and that’s okay. Acknowledge those feelings without judgment. Now, with as much sincerity as you can muster, even if it’s just a tiny spark, offer them these wishes. May you be happy. May you be healthy. May you be safe. May you live with ease.
This is an offering of peace, not necessarily an endorsement of their actions. It’s about freeing yourself from the burden of resentment. May you be happy. May you be healthy. May you be safe. May you live with ease.
Finally, bring all beings to mind. All people, everywhere. Imagine this wave of loving kindness spreading outward from your heart, encompassing all sentient beings. May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.
Feel the interconnectedness of all life. Allow your heart to soften and open.
Take another deep breath in, and as you exhale, gently bring your awareness back to the room. Wiggle your fingers and toes. When you feel ready, slowly open your eyes. Carry this feeling of warmth and compassion with you as you move through the rest of your day.
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