Cultivate More Love, for Yourself and Others

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This free <20-minute guided Metta (loving-kindness) meditation helps you connect with compassion, for yourself and for others.

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Rooted in ancient Buddhist tradition and embraced worldwide, this practice creates a ripple effect of love that begins with you. It’s a gentle, heart-opening way to bring more kindness into the world.

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As you first get started with this meditation, I invite you to choose to offer loving-kindness to people who feel somewhat easier to send love. Over time, you may choose to include more challenging relationships. When choosing someone more difficult, you might imagine sending love to that person as a child, as it can ease the process. (I don't recommend choosing someone who has caused you severe harm unless you have the support of a mental health professional).

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There’s no right or wrong way to experience this meditation. You’re in control. Be kind to yourself and give yourself grace as you explore what practices feel supportive to your healing.

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All you need is a comfortable seat or space to lie down, and a few deep breaths to get started.​

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• If sitting, you may wish to sit on a pillow, bolster, or chair, so you hips and back feel straight and supported.

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• Deepen your breath as you inhale, sending your breath down below your navel and feel the expansion through your torso and up into you heart space.

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• Slowly exhale, relaxing the crown of your head down through your jaw, back of your neck, shoulders, torso and all the way down to your toes.

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• After a few deep relaxing breaths, begin the meditation.