Description
Sometimes we need practice learning to offer ourselves the same warmth and care we naturally extend to others. This 20-minute guided loving kindness meditation creates a gentle pathway for cultivating genuine intentions of kindness, compassion, and goodwill – both toward those we care about and toward ourselves.
This is influence work. Research shows that practicing loving kindness meditation produces meaningful changes in how we relate to ourselves and others, with significant improvements in self-compassion, emotional regulation, and reductions in symptoms of depression and anxiety.
The practice follows a gentle three-part progression: you’ll begin by bringing to mind a cherished being and directing caring wishes toward them. Then you’ll turn those same warm intentions toward yourself. Finally, you’ll hold both of you in kindness simultaneously.
“I was skeptical about ‘sending myself loving kindness’ because it felt artificial. But starting with my dog made it real – I could genuinely feel love for him. Learning to turn that same feeling toward myself was revelatory. Now I use this practice when I notice my inner critic taking over.” — M.K.
What’s included:
- Complete guided loving kindness meditation (20 minutes)
- Brief introduction (3 minutes)
- Gentle, supportive guidance
As you strengthen your capacity for self-compassion and compassion toward others, you’re cultivating ways of being that naturally influence every interaction and relationship. This influence work serves you well beyond formal meditation sessions.