Day Eighteen


LovingKindness Meditation (Taking in the Goodness) By Tara Brach

Bonus:  This meditation is available for you to download and keep.

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“You yourself, as much as anybody else in the entire universe, deserve your love and affection.” 

~ Buddha


The lovingkindness meditation, traditionally called the Metta practice, is a simple but profoundly powerful one. It not only helps us develop compassion in our lives, but also acts as an antidote to the negative feelings we can experience towards ourselves or others.

Pema Chodron, renowned meditation teacher writes:

“You build inner strength through embracing the totality of your experience, both the delightful parts and the difficult parts. Embracing the totality of your experience is one definition of having loving kindness for yourself...In this way you become more attuned to seeing when you’re biting the hook, when you’re getting caught in the undertow of emotions, when you’re grasping and when you’re letting go. This is the way you become a true friend to yourself just as you are..."

If you’re new to the lovingkindness meditation, bring an open mind and heart to the meditation today and don’t get caught up in the words, but rather the intention and spirit of the practice. 

It felt awkward and forced for me initially, but it has become a practice that nourishes me, especially when I’m feeling depleted or despairing about the state of the world and the immense suffering that exists within it. The practice is an opportunity to pause and consciously bring kindness and compassion to ourselves and others. It’s a beautiful way of reminding ourselves of the truth of our interdependence and interconnectedness. 

I'd love to hear about your experience of the Lovingkindness Kindness meditation in our Mindful in May community Facebook group!

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