In this meditation session, we explore a unique approach to loving-kindness practice inspired by teacher Carolyn Elliott. Instead of using traditional phrases, this guided meditation uses vivid visualization to cultivate compassion. The practice guides you through imagining different people – someone you care about, a neutral person, and even someone difficult – in their happiest, most liberated states. The session concludes with extending this same visualized loving-kindness to yourself. Perfect for those who find traditional loving-kindness phrases challenging to connect with, this 20-minute meditation offers a fresh, accessible way to develop compassion through imagination.

Part of a 21 day meditation series that Cory hosted on Youtube.

In this guided meditation, listeners are led through a progressive loving-kindness practice, starting with self-compassion and gradually expanding to include loved ones, difficult people, and all beings. The practice begins with finding a comfortable position and connecting with the breath, then moves through carefully structured stages of extending well-wishes and caring intentions. Suitable for both beginners and experienced practitioners, this meditation offers gentle guidance on working with resistance and explores why self-directed kindness is a vital foundation for developing universal compassion. The episode runs in real-time, allowing listeners to fully experience each stage of the practice.

Focus: Meditation, Self-Compassion, Loving-Kindness

Experience Level: All levels welcome

Meditation teacher Sylvia Boorstein shares and guides a simple loving-kindness (Metta) practice, perfect for beginners and experienced practitioners alike.

After briefly explaining the Buddhist origins of the practice and its power to cultivate benevolence, the teacher leads a gentle meditation that starts with self-compassion and gradually expands to include loved ones, acquaintances, and all beings. The episode features clear, step-by-step guidance and practical examples that make this ancient practice accessible and relevant to modern life. The teacher's personal experience of practicing Metta for 25 years adds depth and authenticity to this short but meaningful introduction to loving-kindness meditation.

Suitable for: All levels, no prior meditation experience needed

Key practice: Traditional four-phrase blessing - "May you feel safe, may you feel content, may you feel strong, may you live with ease"

Unedited source: https://www.youtube.com/watch?v=oyKJ24uXUtA