🧘 Loving-Kindness Meditation

Loving-kindness meditation is a practice that involves silently repeating phrases of goodwill—first toward yourself, then toward others. The goal isn't to force a particular emotion, but to gently cultivate an attitude of kindness, connection, and care.

Research has shown that loving-kindness meditation can lead to positive changes in the brain relatively quickly, including decrease stress, ease emotional overwhelm from caring for others, and boost feelings of warmth and connection (Watson et al.).

There are many ways to practice loving-kindness—some are seated and formal, others are simple and can be done on a walk or during everyday activities.

Below is a 17-minute guided meditation from one of the great teachers of this practice:

Who is Thich Nhat Hanh?

Thich Nhat Hanh was a Vietnamese Zen master, poet, peace activist, and one of the most influential mindfulness teachers in the world. His teachings focus on presence, compassion, and interbeing—the deep connection between ourselves and all living things.