Loving-Kindness Meditation

Breathe naturally — no fixed pattern

Ready—
Session lengthnatural pace
Suggested position
Seated - Back ErectSeated - Back Erect
Steps
  1. 1Sit in a comfortable position with your back straight.
  2. 2Close your eyes and take a few deep breaths to settle.
  3. 3Begin by directing kind wishes toward yourself.
  4. 4Silently repeat phrases such as: 'May I be happy. May I be healthy. May I be safe. May I live with ease.'
  5. 5Allow feelings of warmth and kindness to develop toward yourself.
  6. 6If self-directed kindness feels difficult, start with someone who naturally evokes warmth (a mentor, beloved pet, or child).
  7. 7Once established, extend the practice to a good friend or loved one, using their name: 'May [name] be happy. May [name] be healthy.'
  8. 8Continue with the same phrases for a neutral person (someone you see regularly but don't know well).
  9. 9Gradually extend to a difficult person in your life (start with mildly difficult, not someone who caused trauma).
  10. 10Finally, extend kindness to all people: 'May all people be happy. May all people be healthy. May all people be safe. May all people live with ease.'
  11. 11You may visualize each person as you send them well-wishes, or simply hold them in mind.
  12. 12Breathe naturally throughout, allowing the phrases to sync with your breath rhythm.
  13. 13If your mind wanders or you feel resistance, gently return to the phrases without judgment.
  14. 14End by taking a few breaths in silence, noticing any shifts in your emotional state.
  15. 15Note: The 'neutral person' category helps develop the capacity for universal kindness. Advanced practitioners may eventually drop the phrases and rest in the feeling of kindness itself. The practice can also be done informally throughout the day.