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.
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Persian Perspective
Sufi teachers taught that kindness toward others is also medicine for the one offering it.
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.
Expand or collapse the Modern Scientific Evidence section
Modern Scientific Evidence
Loving-kindness meditation is associated with reduced loneliness, increased positive emotion, and lower inflammatory markers in controlled studies.
Loving-kindness meditation is associated with reduced loneliness, increased positive emotion, and lower inflammatory markers in controlled studies.