{"id":"e449351a-da9f-454d-a778-f666c253ea8e","title":"Loving-Kindness Meditation","icon":"💗","parent_id":null,"author":{"name":"DiscoLlama","initials":"D"},"category":{"id":"aa691eba-24da-4c73-b9c0-4ee2380810fb","name":"Loving-Kindness","path":["Meditations","Loving-Kindness"]},"description":{"markdown":"Metta: sending goodwill out in widening circles, from yourself to everyone. About 12 minutes. Silently repeat the phrases for each person: _may you be happy, may you be healthy, may you be safe, may you live with ease_. It's fine if you don't feel much at first.","html":"

Metta: sending goodwill out in widening circles, from yourself to everyone. About 12 minutes.

Silently repeat the phrases for each person: may you be happy, may you be healthy, may you be safe, may you live with ease. It's fine if you don't feel much at first.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":720,"total_duration_in_seconds":720,"steps_count":7,"updated_at":"2026-07-04T13:56:27.228Z","favourites_count":5,"forks_count":0,"favourited":false,"steps":[{"id":"b93bd77a-5168-48bb-8a31-9bacf9166e0d","number":1,"title":"Settle","description":{"markdown":"Sit comfortably, close your eyes and rest a hand on your heart.","html":"

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

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"4632b3c5-4cb8-47c7-8ca3-844701b0b5db","number":2,"title":"Yourself","description":{"markdown":"Offer the phrases to yourself: _may I be happy, may I be healthy_…","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"360c6e1c-4e35-473b-8490-ab51681446ef","number":3,"title":"Someone you love","description":{"markdown":"Picture someone who makes you smile, and offer them the phrases.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"c4e15177-42d6-4436-bccc-55039171a60a","number":4,"title":"Someone neutral","description":{"markdown":"Someone you see but don't really know, like a neighbour or a barista.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"cdb6b3e6-4dc7-48b7-80bb-70850396a5b4","number":5,"title":"Someone difficult","description":{"markdown":"Start with someone mildly difficult. Go back to a loved one whenever you need to.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"18f08b4f-c193-4db0-a04f-b94ab0c82f5b","number":6,"title":"All beings","description":{"markdown":"Widen the circle to everyone, everywhere: _may all beings be happy_.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"32c74be0-7dbe-4f61-b910-18888c18839d","number":7,"title":"Rest","description":{"markdown":"Let the phrases go and sit with whatever you feel.","html":"

Let the phrases go and sit with whatever you feel.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete