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Loving-Kindness Meditation

by DiscoLlama Meditations › Loving-Kindness

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12 minutes 7 Steps

  1. Settle

    60 seconds

    Sit comfortably, close your eyes and rest a hand on your heart.

  2. Yourself

    2 minutes

    Offer the phrases to yourself: may I be happy, may I be healthy…

  3. Someone you love

    2 minutes

    Picture someone who makes you smile, and offer them the phrases.

  4. Someone neutral

    2 minutes

    Someone you see but don't really know, like a neighbour or a barista.

  5. Someone difficult

    2 minutes

    Start with someone mildly difficult. Go back to a loved one whenever you need to.

  6. All beings

    2 minutes

    Widen the circle to everyone, everywhere: may all beings be happy.

  7. Rest

    60 seconds

    Let the phrases go and sit with whatever you feel.