Loving-Kindness Guided Meditation
Free!
Open your heart to yourself and the world around you. This free 26-minute guided loving-kindness meditation helps you soften negativity and cultivate compassion, warmth and connection, starting with you.
What you get
- Free 26-minute guided audio (MP3)
- Instant download
- Listen on your phone, tablet or computer
- Yours to keep: listen as often as you like
This meditation is for you if…
- You’re hard on yourself and want to practice more self-compassion
- You’re holding resentment or tension in a relationship
- You want to feel more connected, patient and kind
- You’re looking for a heart-opening daily practice
About this meditation
Loving-kindness meditation is a powerful practice that can transform your mindset and your relationships. By directing warmth, care and compassion toward yourself and others, it helps you let go of negativity and connect more deeply with our shared humanity.
At its core, the practice involves silently repeating phrases of goodwill: first for yourself, then for loved ones, acquaintances, and even those you find difficult. At its heart is the recognition that we all wish to be happy and free from suffering. As you send these wishes outward, you begin to see the worth and dignity in all people, opening the way to greater empathy, patience and understanding.
Whether you’re new to meditation or a seasoned practitioner, loving-kindness is a gift you give yourself, and in turn share with the world around you. With each round, you may notice a softening, a sense of ease and contentment spreading through your being.
How to listen
Sit or lie comfortably, with a hand on your heart if it feels natural. Listen in the morning to set a kind tone for the day, or any time your heart feels closed or heavy.
Please don’t listen while driving or operating machinery. This meditation supports relaxation and well-being and is not a substitute for medical or mental-health care.
