04:06

Loving-Kindness Meditation

by Rebecca Cuje

Rated
4.6
Type
guided
Activity
Meditation
Suitable for
Beginners
Plays
89

This guided loving-kindness meditation is designed to help you nurture compassion, both for yourself and others. Through gentle affirmations, you’ll be guided to extend loving energy, first toward others and then toward yourself. This practice encourages feelings of connection, empathy, and love, helping you release negativity and build a greater sense of peace. By the end of this meditation, you’ll feel lighter, more open-hearted, and deeply connected to the power of kindness. Music from Uppbeat

MeditationLoving KindnessCompassionConnectionEmpathyLovePeaceVisualizationBreathingLoving Kindness MeditationVisualization TechniqueHeart Space FocusDeep Breathing

Transcript

Finding yourself in an easy seat or lying down position,

Closing your eyes and turning more inward,

Starting to visualize someone you love in your mind's eye,

Close friend,

Family member,

Beloved or pet,

Starting to send them some loving energy,

Repeating in your mind's eye after me,

May you be happy,

May you be healthy,

May you be safe,

May your life be filled with ease.

Now visualizing someone in your life who you might have a quarrel with,

Someone who might be challenging or just annoying,

Starting to send them some loving energy,

Repeating in your mind's eye after me,

May you be happy,

May you be healthy,

May you be safe,

May your life be filled with ease.

Shifting your awareness now deeper inward,

Drawing your awareness to your heart space and maybe even visualizing yourself in your mind's eye and repeating in your mind after me,

May I be happy,

May I be healthy,

May I be safe,

May my life be filled with ease.

Taking a deep breath,

Filling up the belly,

Filling up the chest,

And releasing from the chest and belly.

Continuing deep inhales and long exhales as this loving,

Kind energy washes over your being.

Meet your Teacher

Rebecca CujeLa Jolla, San Diego, CA, USA

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© 2026 Rebecca Cuje. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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