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Day 6: Loving-Kindness Meditation

"Day 6" of your 7-day meditation guide


Develop compassion and kindness towards yourself and others.


  1. Read About Loving-Kindness Meditation:
  • Loving-kindness meditation, also known as Metta meditation, involves generating feelings of love and compassion towards yourself and others. This practice enhances emotional well-being and fosters positive relationships.
  • Benefits include increased empathy, reduced negative emotions, and greater emotional resilience.
  1. Practice a 10-Minute Guided Loving-Kindness Meditation:
  • Find a comfortable sitting position in your meditation space. Sit with your back straight but relaxed, and close your eyes.
  • Start the guided meditation, which will lead you through sending loving-kindness to yourself and others. Here’s a simple script you can follow for your loving-kindness meditation:
  • “Sit comfortably with your spine straight and close your eyes. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your breathing to settle into a natural rhythm.
  • Begin by focusing on yourself. Repeat silently to yourself: ‘May I be happy. May I be healthy. May I be safe. May I live with ease.’ Feel the warmth of these wishes and let them fill your heart.
  • Next, think of someone you love deeply. Visualize this person and silently repeat: ‘May you be happy. May you be healthy. May you be safe. May you live with ease.’ Imagine sending them love and kindness.
  • Now, bring to mind someone you feel neutral about, perhaps a colleague or an acquaintance. Silently repeat the same phrases: ‘May you be happy. May you be healthy. May you be safe. May you live with ease.’ Send them your loving-kindness.
  • Finally, think of someone with whom you have difficulty or conflict. Silently repeat: ‘May you be happy. May you be healthy. May you be safe. May you live with ease.’ Try to extend your compassion to them, releasing any negative feelings.
  • Take a few moments to bask in the feelings of loving-kindness you have generated. When you are ready, take a few deep breaths and slowly bring your awareness back to the present moment. Open your eyes and take a moment to notice how you feel.”


  1. Describe Your Feelings:
  • Reflect on your experience during the loving-kindness meditation. How did it feel to send love and kindness to yourself and others? Did you notice any changes in your emotions or thoughts?
  • Write down your observations, noting any challenges or positive experiences.
  1. Overall Experience:
  • How did the loving-kindness meditation affect your overall emotional state? Did you find it easy or difficult to extend compassion to different people, including those with whom you have conflict?
  • Jot down your reflections and any thoughts on how this practice can improve your relationships and emotional well-being.

Tips for Success:

  • Sincerity: Focus on genuinely generating feelings of compassion and kindness.
  • Be Patient: It may be challenging to extend loving-kindness to difficult people at first. With practice, it becomes easier.
  • Regular Practice: Incorporate loving-kindness meditation into your routine to continually foster empathy and compassion.

By the end of Day 6, you should have a deeper understanding of loving-kindness meditation and its benefits. This practice will help you develop greater compassion and emotional resilience, enhancing your relationships and overall well-being.