10-minute practice · Compassion and goodwill
Loving-Kindness Meditation
Loving-kindness is a practice of intentionally directing goodwill towards yourself and others. Start with words that feel comfortable rather than forcing a particular emotion. You may adapt the phrases to your own beliefs. The purpose is to practise care while recognising that kindness can also include healthy boundaries.
Take a comfortable seat. Think of someone or somewhere that naturally brings a little ease.
The timer is silent by default. Spoken guidance uses your device's built-in voice, not a prerecorded MP3. Voice availability, pacing and pronunciation vary.
Guided meditation transcript
Follow the steps at your own pace. Each cue appears at the indicated point in the session; natural pauses between cues allow time for reflection.
- Take a comfortable seat. Think of someone or somewhere that naturally brings a little ease.
- Offer yourself a gentle wish: May I have peace. May I be patient with my learning.
- Picture someone who has helped you. Silently wish them safety, kindness and peace.
- Extend a simple wish to an ordinary person you encountered today.
- Imagine goodwill spreading gently, without denying that other people’s lives may be difficult.
Reflection after your practice
Who could benefit from a small act of kindness today?
Feel free to return to this exercise, choose a different duration, or explore another meditation style. There is no score to achieve and no requirement to feel calm immediately.