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Writer's pictureRaymund Naputi

Day 4 of 14: Unlocking the Power of Lovingkindness Meditation: A Guided Journey

Author: Coach Ray -



On Day 4 of our meditation journey, we will explore the power of lovingkindness meditation. Lovingkindness meditation is a powerful practice that cultivates loving kindness towards ourselves and others through a loving intention. It helps us to connect with our hearts and give and receive love unconditionally.


In lovingkindness meditation, we begin by sending loving thoughts and feelings to ourselves. We focus on loving ourselves first before extending loving kindness towards others—which allows us to open our hearts and forgive those who have hurt us in the past, as well as accepting love from people around us. Then, we can slowly extend loving kindness to people in our lives that are both near and far away.


The practice of lovingkindness meditation is not only beneficial for personal growth but can also help create a loving and compassionate world around us. When we put loving kindness out into the world, it comes back to enrich our lives with more love and joy. Practicing

lovingkindness meditation can be incredibly beneficial not only for personal growth but also help create a loving and compassionate world around us. When we put loving kindness out into the world, it comes back to enrich our lives with more love and joy.


So join us today as we explore the power of lovingkindness meditation! May your journey be filled with peace, love, and joy.


Step 1: Begin by finding a comfortable and quiet place to sit or lie down. Close your eyes and focus on your breathing for a few moments. Pay attention to the breath as it enters and leaves your body, noticing how each inhalation and exhalation feels different.


Step 2: Once you have settled into stillness, bring loving kindness towards yourself. Inhale loving kindness into your heart while repeating the phrase “May I be happy, may I be healthy, may I be safe, may I live with ease”. Feel the loving kindness spread throughout your body and visualize any negative thoughts or emotions melting away.


Step 3: After sending loving kindness to yourself, send loving kindness to someone close to you—a family member, friend or colleague that brings positive energy into your life. Repeat the same phrase of loving kindness as before but substitute their name in place of yours. If needed, bring an image of them into your mind’s eye for added focus. Additionally, if there is someone who has caused you pain or hurt in some way, wish them peace even if it doesn't come from within you yet--it will help open up space for lovingkindness later.

Step 4: Then extend loving kindness out further beyond those close to us towards people we do not know personally but still care about—such as victims of natural disasters or people caught in situations of poverty and suffering. Visualize these people receiving love and support from all directions and feel the loving energy radiating through them.

Step 5: Finally when ready, slowly open your eyes and return to the present moment with a sense of inner peace and joy that arises through practicing loving kindness meditation each day.


The lovingkindness meditation practice is an amazing way to cultivate love and compassion for ourselves, those close to us, and even strangers in the world. By focusing on loving kindness every day, we can create a more peaceful environment not only within ourselves but also around us. We encourage you to take this journey with us as we explore the power of lovingkindness meditation each day! May your journey be filled with peace, love, and joy - Namaste.

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