Mind Body
Loving-Kindness Meditation
Loving-kindness meditation is a timed practice of silently offering goodwill to yourself and others. It practices directing your attention with kind intentions, without requiring a particular feeling.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit in a comfortable, supported position.
- Silently offer yourself a simple phrase, such as “May I be safe and well.”
- Bring to mind someone you feel comfortable thinking about.
- Silently offer that person the phrase “May you be safe and well.”
- Extend the phrase to people more broadly, if comfortable.
- Continue repeating the phrases at an unhurried pace for your chosen duration.
- Let the phrases go.
- Return your attention to the room around you.
Form cues
- Let your breathing stay natural.
- Keep your jaw relaxed.
- Gently return when your attention wanders.
Common mistakes
- Trying to force warm feelingsTreat the phrases as intentions rather than a test of how caring or happy you feel.
- Rushing through the wordsLeave a brief pause between phrases so you can notice their meaning.
Safety
Thinking about certain people can bring up distressing memories or emotions. Staying still in an uncomfortable position can also cause physical discomfort.
- Leave difficult or conflict-filled relationships out of early sessions.
- Stop the phrases and focus on nearby sights or sounds if distress builds.
- Change position whenever you develop stiffness or discomfort.
If inward-focused practices repeatedly trigger panic, traumatic memories, or a sense of disconnection, seek guidance from a qualified mental health professional before continuing.
Muscles worked
Primary muscles not listed
Equipment
No equipment needed.
Sets and reps
- Sets
- 1
- Target
- 120–300 seconds
- Rest
- No rest timer
Start with the shorter duration while you become familiar with the practice.