The Loving-Kindness Meditation is known for its life-changing benefits in reducing stress and promoting relaxation. It is particularly relevant for easing anxiety surrounding COVID-19. Having a meditation practice helps you respond wisely to your fear. Rather than fighting, feeding, or numbing the fear response, it gives you a foundation to support your ability to sit with fear and cultivate curiosity as you investigate what shows up.  

Committing to a daily practice will help new meditators stay consistent and experience its scientifically proven benefits. Meditation doesn’t have to be fancy, as you will experience in this Loving-Kindness Meditation, but it does need to be consistent. We all have a natural capacity for loving-kindness within us: this practice will help you to access the part of yourself that remembers what it is like to rest in that place, a safe haven within you.  

To get ready: 

Sit on the ground in a position that allows your spine the ability to lengthen. Alternatively, sit in a chair that allows your feet to rest on the ground. Use whatever pillows or props you need to make this position as comfortable as possible.

  1. Sit tall and feel the crown of your head reaching toward the sky.
  2. Allow your hands to rest comfortably in your lap.
  3. Tip your chin just enough to lengthen the back of your neck so your breath can flow freely.
  4. Settle into body awareness.
  5. Place your hands on your belly and breathe as you normally breathe. Notice: Is your belly pulling in when you take a breath or is it pushing out? If your belly pulls in on the inhale, your breath will be shallow, only letting the air enter the upper part of your lungs. When your belly expands on the inhale, your lungs are flooded with fresh air, blowing up like a balloon.
  6. Feel your body expand, starting with your chest and stretching all the way to your belly.
  7. Exhale. Feel your body contract from your belly up to your chest. Let all the air from your lungs release.
  8. Notice the smooth flow of breath. Connect with the wave-like movements of your belly.

To Practice the Loving-Kindness Meditation

Begin by opening your compassionate heart to yourself. Bring to mind times when you have been kind and generous to another person and how this made you feel inside. Feel the tenderness of your child-like self. The other alternative is to recall a beloved pet.

  • As you experience this love, notice how you feel in your body. Pause here as you breathe and rest in this open, unconditional love for a few breaths. Invite in feelings of peace, acceptance, and surrender. 
  • Extend loving-kindness to yourself.

    • May I be filled with loving-kindness
    • May I feel connected and calm
    • May I be safe
    • May I accept myself  just as I am
    • May I be healthy and happy
    • May I live with ease
  • Bring to mind someone you care for deeply and who has always made you feel safe and supported. In your heart feel your deep appreciation for this person, and offer them these words. 
    • May you be filled with loving-kindness
    • May you feel connected and calm
    • May you be safe
    • May you be healthy and happy
    • May you accept yourself just as you are
    • May you live with ease 
  • Bring to mind a “neutral” person. Someone you see regularly but don’t know well. It could be a neighbor, a grocery store clerk, or the mail-person. Visualize this person now and offer them these words.

    • May you be filled with loving-kindness
    • May you feel connected and calm
    • May you be safe
    • May you accept yourself just as you are
    • May you be healthy and happy
    • May you live with ease 
  • Bring to mind someone you have had a difficult relationship with, someone you don’t like or don’t feel compassion for. Remind yourself to see this person’s spirit, deserving of love and kindness and honoring of their pain and sadness. Visualize this person now and offer them these words. 
    • May you be filled with loving-kindness
    • May you feel connected and calm
    • May you be safe
    • May you accept yourself just as you are
    • May you be healthy and happy
    • May you live with ease 
  • Allow your awareness to open in all directions, to yourself, to a loved one, to a neutral person, a difficult person, all beings living everywhere.

    • May all beings be filled with loving-kindness
    • May all beings feel connected and calm
    • May all beings be safe
    • May all beings accept themselves just as they are
    • May all beings be healthy and happy
    • May all beings live with ease
    • May all beings be awakened and free 

To end your practice, inhale your arms overhead and bring them into prayer pose. Take a few breaths here. Still, in prayer pose, bring them to the third eye point, and take a breath here. Now bring them to your heart center, place your right hand on your heart center, and then your left hand on top of your right hand. Feel loving-kindness vibrate through your heart center. Bask in the green energy of your heart and close your practice with a small bow. 

Peace, Peace, Peace, Blessed Peace.


My work views all the elements of being a human—the physical, emotional, and mental—as deeply intertwined… It is from this whole-person perspective that we can best identify the underlying causes of our struggles and empower ourselves to heal.
There are many ways I can help you no matter where you are on your spiritual path. Let’s start with my books.
 Inside, here: https://amzn.to/2ViV1Nw

My companion journal to Inside here: https://amzn.to/2xZdAP0