Meditation Library
Emotional BalanceHeart CalmGratitude
Loving-Kindness for the People You Love
10 minutesLevel: gentleTechnique: Quiet phrases of goodwill
When to use this
When relationships feel strained, or to deepen the ones you cherish.
How to practice
- 1Sit comfortably. Bring to mind someone you love easily.
- 2Quietly repeat: 'May you be well. May you be safe. May you be at peace.'
- 3Bring to mind yourself. Offer the same words.
- 4Bring to mind someone neutral, then someone difficult. Offer the same words.
- 5End by widening the circle to all beings.
Persian Perspective
Sufi teachers taught that kindness toward others is also medicine for the one offering it. Rumi: 'There is a candle in your heart, ready to be kindled.'
Modern Scientific Evidence
Loving-kindness meditation is associated with reduced loneliness, increased positive emotion, and lower inflammatory markers in controlled studies.