Loving Kindness Meditation for Self Compassion

You are kinder to almost everyone than you are to yourself. The inner commentary starts early, follows you through the day, and quietly puts a wall between you and the people you actually care about.

This is a twelve-session guided course in loving kindness, or metta, meditation. Each track is one complete sitting or lying practice, so you simply press play and follow a calm voice. You begin by turning a warm wish toward yourself, then extend it in stages to someone you love, a stranger you barely notice, a person you find difficult, and finally to everyone. There is nothing to achieve and no belief required — every moment you notice counts, including the ones where the warmth feels distant.

Over twelve sittings, the tone in your own head begins to change, and other people start to feel less like obstacles and more like company. Find a comfortable place, press play, and let the first wish be for you.