Welcome back to my Guided Meditation Series! This is one of my favorite meditations for practicing loving kindness towards yourself and others. Feel free to keep your eyes open or closed throughout the meditation, whichever feels right for you. No need to try to control your breathing in any particular way - just BE and focus your attention on expressing your loving kindness. You can do this meditation anytime and anywhere - during a quick break in your workday, when you wake up, before you go to bed, and more.

A loving kindness meditation is one type of mindfulness meditation that promotes greater awareness and expression of tender and benevolent affection towards yourself and other people. It's a way to be extra kind towards others, whether you like them or not, and is a great tool to help you increase and practice radical acceptance of others you may not like.

During your life, you will encounter many people and have many personal experiences that become your life story. It is easy to get caught up in unkind thoughts toward yourself or others. In addition, your thoughts may become negatively fixated on either the future or the past. Do you find yourself being distracted often, focusing on your pain or suffering, or focusing on other people's negative qualities instead of the positive things in your life and this world? Do you actively hold grudges or negative feelings towards others? Do you judge thoughts and are prone to anxious or depressive thoughts? Fortunately, you can use this Metta Bhavana meditation to focus on spreading loving kindness to yourself, your loved ones, and even your enemies. We are all human and make mistakes. Enjoy!