19min | Guided "Loving Kindness" Meditation by Sharon Salzberg

In this gentle guided meditation, we explore the transformative practice of loving-kindness (metta) meditation through simple phrases of well-wishing.

The practice begins with directing kindness toward ourselves through phrases like "May I be safe, be happy, be healthy, live with ease." We then gradually expand this circle of care to include benefactors, friends, neutral people in our lives, mildly difficult people, and finally all beings everywhere. Rather than forcing feelings, this meditation emphasizes the power of gathering our attention behind these phrases as acts of generosity.

Perfect for both beginners and experienced practitioners, this meditation offers a sustainable approach to cultivating kindness that can extend beyond the cushion into daily life.