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MeditationLoving Kindness with Samantha

Loving Kindness with Samantha

Being an ally to others starts with a willingness to be vulnerable and tap into our compassion. Take a moment with Samantha to connect with the experiences of others, and send phrases of loving-kindness into the world. Search “allyship” to find other meditations in this series.

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Hi, I'm Sam. Thank you for doing this meditation with me today. It's so easy for us to get caught up in our own day-to-day struggles that we can get tunnel vision, forgetting that we're part of this grand human community, and that we can tap into a feeling of empathy and connection even when we're practicing alone. Acting in allyship involves having many tools in your toolbox. For one, it's important to be present for and accept our own emotions, so that we have the courage and capacity to dip our toes into the experiences of others without feeling like we're drowning. It can feel intimidating and scary to imagine the pain and suffering of others. We may fear that we'll get overwhelmed and dysregulated, compromising our ability to care for the people who rely on us. However, connecting with the experiences of others, even people we haven't met, can help us to see things from new perspectives and empathize. This helps inspire a genuine desire to support and be truly present and attentive for people we encounter in our lives. This practice is centered on a loving-kindness practice. It involves connecting with a genuine feeling of care and concern for ourselves and others as we send phrases of kindness. Whether you've done this kind of practice before or completely new to it, I encourage you to explore it from a beginner's mind perspective; greeting what you discover with openness, curiosity, and a deep gentleness toward your experience. So, let's start by finding a comfortable seated position and just allow your back to grow nice and tall, letting your hands rest wherever they're comfortable, and you can close your eyes if that's comfortable for you. And then just take a slow, deep breath, in through your nose and out through your mouth, and take one more deep breath in through your nose. Then, very slowly, breathe out through your nose. And then, just let your breath be natural and easy, letting go of any effort to breathe any special way. And just give yourself permission to rest in the stillness of your posture. Bringing to mind the preciousness of this moment and this time to practice. And as you settle in, just begin to ask yourself, "What called me to this practice today?" Maybe it was curiosity and care, maybe a deep desire to grow in some way. Just take a few moments to reflect on what brought you here and if no answer arises, see if you can just bring some acceptance to that experience too. And now, take a moment to appreciate your efforts in taking time to practice today. Just appreciating your care, concern, and your willingness to greet this moment just as it is. And then gently turn your attention to your body, noticing where you feel your natural breath moving your body today. Maybe it's in the abdomen as you feel it rise and fall with each breath. Maybe it's in your chest as...


Duration17 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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