Imagine a world where love flows freely – between friends, strangers, even those we disagree with. A world where kindness isn’t just an idea, but a way of being. Sounds pretty magical, right? Well…

Today on I Love Me The Podcast, I invite you to help make that vision a reality – one breath, one thought, one heartfelt intention at a time. Yes, today I’m sharing with you the powerful Loving-Kindness Meditation.

A practice that starts with love for yourself, and radiates that love out to embrace all the people and creatures around you.

So please, take a short break from what you’re doing, so you can follow along to this beautiful meditation, and we can create a more loving, heart-led world, together.

 

Tomorrow is Global Love Day.

If you haven’t heard of this day before…

Global Love Day was established in 2004 by the Love Foundation, as a means to share the core belief that:

Love is the universal force that connects all people, cultures and nations.

Therefore, it’s purpose is to encourage people to express love, kindness and acceptance, both for themselves and for others.

Now we can do acts of kindness and reach out to the people around us, letting them know we care in so many different ways.

And I really encourage you to do this tomorrow… and every day.

But today I’d like to share with you a simple practice you can do to tap into that energy of sharing love, compassion and kindness.

It’s called the Loving Kindness Meditation, and is also known as the Metta Meditation.

This practice is rooted in ancient Buddhist traditions, and emphasises the importance of cultivating universal friendliness.

What I love about this meditation, is that it starts with sending love to yourself – so you’re cultivating self-love – which is essential for sharing love with others.

And it serves as a reminder, that love begins within.

When we’re kind to ourself, we naturally extend kindness to others.

Then..

We begin to expand that love out to our loved ones, acquaintances, strangers, and even those we find a little more difficult.

All so we can foster a sense of interconnectedness and wellbeing.

This mirrors the message of Global Love Day – that:

Love transcends boundaries and connects us all.

By regularly practising the Loving-Kindness Meditation, we can increase our overall happiness levels, reduce stress and anxiety, and improve our relationships and social interactions.

Because when we practise the Loving Kindness Meditation we‘re generating positive energy that radiates outwards, affecting families, communities and even the world.

So if you’ve ever wondered how you can help make the world a more loving place…

The Loving-Kindness Meditation is a potent practice that will help you in playing your part!

For when you come into a place of expansive love towards yourself and others, through meditation or other means, you experience life in a more heart-full way, which ripples out to all of those people you connect with on a daily basis.

People can feel the difference when someone is coming from a place of pure love.

They hold themselves differently, they speak differently, they know how to replace judgement with understanding, and resentment with compassion.

A person who is tuned into their inner well of love, is a person who feels whole and complete.

And people want to spend time with those people.

Because their energy is uplifting to those around them.

We live in a world that only appears to be getting busier, and busier, and this is leading to more fragmented relationships with others, and more importantly, with ourself.

That’s why today I share this short but sweet Loving-Kindness Meditation with you, as a invitation to support collective healing.

It’s a radical act of self-care, and is designed to reconnect with ourselves and others through deep, mindful presence.

So, if you will, let’s meditate.

Let me guide you through this Loving-Kindness Meditation, so you can experience it yourself.

Then once you’ve done it the first time, come back to it regularly.

For the more we practise something, the better we get at it.

In this instance, the better we get at cultivating love, for ourselves, and those around us.

And the world needs more loved-up beings right now!

So wherever you are right now, take a moment to settle in.

Find a comfortable position—sitting, lying down, or even standing if that feels right for you.

Just invite your body into a position where you can feel tall in your spine, shoulders relaxing down your back.

Gently close your eyes if you feel comfortable, or simply soften your gaze.

This is your practice, and you know what feels best for you right now..

Then simply take a deep breathe in, and sigh it out…

One more time—inhale through your nose, feeling the air move down your body… then exhaling it back up and out of your nose.

Simply taking time now to notice how the breath feels as it enters you, and as it leaves..

Now, draw your awareness to your heart.

Imagine a warm, glowing light resting there—soft, peaceful, and full of love.

And with every breath, feel this loving light; this warmth and kindness growing bigger and more expansive.

This is the space where kindness begins.

So let’s start by offering kindness to ourself.

An offering of friendship, to the most important person in your life; you.

Repeat these phrases silently or out loud, or simply listen and feel into their meaning:

🧡 May I be happy.
💛 May I be healthy.
💖 May I be safe.
💜 May I live with ease.

Feel these words settling into your heart.

Let them be a gift you give yourself.

As this light of compassion within you grows stronger.

Envision someone you love – a friend, a partner, a family member.

Someone you feel great love for…

And picture them smiling.

Send them that same warmth:

🌿 May you be happy.
🌺 May you be healthy.
🌞 May you be safe.
🌊 May you live with ease.

Feel your connection to this person, noticing your loving warmth flowing from you to them.

A beautiful offering of loving kindness.

Now, expand this kindness even further, to someone you know less well.

Perhaps that’s a co-worker, neighbour, or the person who serves you your morning cuppa tea.

And send them these loving wishes, too:

✨ May you be happy.
✨ May you be healthy.
✨ May you be safe.
✨ May you live with ease.

Notice how it feels to expand your loving kindness beyond your immediate circle, noticing any changes within the warmth and light within your heart.

Now… let’s take it one step further.

Think of someone who challenges you; someone with whom you have difficultly.

Maybe someone who upset you recently.

Without judgment, just hold them in your awareness.

See if you can send them kindness, even in the smallest way, knowing that we’re all doing the best we can with what we know.

Acknowledge any resistance that arises towards sending this person love, and where possible, allow that resistance to dissolve into the light of compassion emanating from your heart.

Wish this person well:

🌾 May you be happy.
🌾 May you be healthy.
🌾 May you be safe.
🌾 May you be at ease.

Finally, let’s extend this love to the whole world.

Imagine your kindness spreading outward, touching every person, every creature, every being, everywhere:

🌍 May all beings be happy.
🌎 May all beings be healthy.
🌏 May all beings be safe.
💫 May all beings live with ease.

Feel the fullness of this expression of love, feeling your heart open, your mind calm, and your spirit connected to all that is.

Realising that we are all one.

Take a deep breath in… and exhale it out…

As you gently bring your awareness back to this moment.

The here and the now.

Wiggle your fingers, your toes.

Smile, yawn…

And when you’re ready, open your love-rich eyes.

Know that you’ve just shared love—not only with yourself but with the world.

Set the intention to carry this kindness with you today, so you can share it with everyone, and everything…

Thank you for practicing with me, ahead of Global World Love Day.

If you loved this practice and want to dive deeper into the world of meditation, feel free to check out my online school gettingnaked.com.au where you’ll find a beautiful bouquet of programs, including The Way of Self-Love; which is a program designed to help you come into a healthy relationship with you, through the art of meditation.

What I love about this program, is that while it teaches you how to meditate in a way that reconnects you with the love within, it also teaches you through a series of audio lessons, how to take that loving connection out into the world, so you always feel supported and held from within.

For we meditate, not to get good at meditation, but to get good at life.

Simply check out the link in the shownotes and know that if you do enrol in any of my programs, that a percentage of profits go to planting trees, so together we can help re-robe Mother Earth.