Loving Kindness Meditation

One of my favorite ways to ground and reconnect with the energy of the heart chakra is through a Loving Kindness Meditation. It’s simple, powerful, and always available to you.

I recommend saving this somewhere easily accessible — like the notes app on your phone — so you can return to it whenever you need a moment to center or soften.

Loving Kindness Meditation 

May I be safe,
Free from inner and outer harm.
May I be happy,
Free from mental disturbance and distress.
May I be strong and healthy,
And experience love’s capacity to heal the body and mind.
May I be able to care for myself joyfully,
And live with ease and well-being.

How to Practice

1. Start with yourself.
Repeat the full meditation slowly, as many times as needed, until you feel a genuine sense of loving kindness toward yourself.

2. Extend the intention to someone you love.
Say the meditation again, replacing “I” with their name.

3. Offer it to someone neutral.
Maybe someone you don’t know well, like a barista or coworker — someone you feel friendly or neutral toward.

4. Next, say it for someone who challenges you.
When you feel ready, say it for someone you’ve had difficulty with. The goal isn’t to force anything — just to notice what arises and stay open.

The intention behind this practice is to expand your heart — to eventually be able to offer loving kindness toward yourself, a loved one, a neutral person, and a challenging one with equal sincerity.

 Sending you love and deep gratitude. If you try this practice, I’d love to hear how it lands for you.

See you soon. 💗

With love,

Niree