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MeditationLove and Kindness

Love and Kindness

Use your spiritual energy to cultivate feelings of love and kindness toward yourself, and send that same feeling to someone you care about. Written and led by Standing Strong Spirit.

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Better mental health starts with Headspace

For this meditation, finding a comfortable position is always important. Try lying down or find a comfortable seated position. Let's try to bring our attention to the center of our body and feel our natural sensation of breathing. As you inhale, notice the air filling your lungs as your diaphragm draws in that life-giving breath. As you exhale, noticing sensations of breath as it exits your lungs, taking with it all of the waste and energy you no longer need for that moment. Making room for the next breath. All of this, as the belly rises and falls. Let's move this into contemplating happiness and joy. Find within your thoughts and memories someone who really believes in you and has our wellness and best interests in their heart. Someone who we have experienced their kindness and support many times before. This could be someone in our present lives or someone from our past. It can be a family member, a friend, someone we work with, or even someone we provide service to in our daily lives. Focus on one person and bring them to the front of your thoughts and imagine them seated in front of you, greeting your energy with their kind smile. Notice how they look at you and truly wish for your happiness and fulfillment, for you to have a life that is successful and blooming. Imagine them sending you beams of kind light towards you from the presence of their smile and their eyes. Imagine now, as you are breathing, you can inhale and receive that intention of goodness. Meditation provides us an opportunity to reach positive physical, mental, and emotional states of being by letting our spirits do the walking and inner self talking. Paying attention to our breathing. Imagine the person who is across from you, who brings us this joy, is sending you spiritual energy right now. They are right here with you in this moment. Receive that kindness they bring, the joy they create, the love they have for us. Breathe it in. As we release our breath, we release the image of that kind soul who loves us. Notice the emotions and the kindness and warmth as these breaths have gratitude in them. Let yourself notice these breaths and sensations. You deserve to feel this good. Let's transition these feelings of happiness and gratitude and utilize them to extend our love to others. Let your thoughts focus on someone in your life who needs exactly what you just experienced or received during this meditation. Perhaps a family member, a friend or peer. Using your spiritual energy, bring them gently to the front of your mind, as they were just sitting right in front of you. With the same energy you received your joy and happiness by inhaling and receiving air, use your breath to exhale or send energy of kindness to someone in your mind that you have in front of you right now. Let's do this two more times. Inhale,...


Duration7 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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