15-Minute Loving Kindness Meditation: Cultivate Calm & Compassion

Take 15 minutes today to reconnect with the kindness and compassion that already lives within you. In this guided meditation, Ash leads you through a loving kindness (metta) practice that helps you:

• Cultivate self-compassion and inner calm

• Send warmth and positive intentions to loved ones, acquaintances, and even challenging people

• Release tension and soften the edges of your day

• Expand your kindness outward to the world around you

Whether you’re new to meditation or looking to deepen your daily practice, this session provides a gentle, structured way to pause, breathe, and reset.

Perfect for:

• Busy women seeking a quick mental reset

• Anyone wanting to develop self-compassion and calm

• Morning, evening, or anytime meditation breaks

• Emotional reset during stressful or overwhelming days

  
  

  How to use this meditation:

1. Find a comfortable seated position, either on a chair or cross-legged.

2. Close your eyes or soften your gaze.

3. Follow Ash’s guided prompts, focusing on sending loving-kindness to yourself, loved ones, strangers, and eventually the wider world.

4. Breathe, repeat the phrases silently, and allow yourself to feel peace and warmth.

Episode Transcript

(00:04):
Hello and welcome to today's Meditation.
You might like to do this meditation seated on a chair or
perhaps cross legged on the floor.
For the next 15 minutes, you'll have an opportunity to soften

(00:26):
the edges of your day. We'll be reconnecting with the
kindness that already lives within you.
I invite you to get comfortable.Now you can close your.

(00:52):
Eyes or. Simply soften your gaze.
We'll begin by taking a long, deep breath in through the nose
and out through your mouth. Allow your shoulders to drop,

(01:29):
your jaw to relax. Just let yourself land.
You're exactly where you need tobe.

(01:52):
Bring your awareness to your body now and notice how it
touches the surface beneath you.Let yourself just be in this
moment. You might like to bring one or

(02:17):
both hands to your heart now, feeling the warmth of your own
touch. You are here, alive, breathing,

(02:47):
and the world is genuinely a better place because you're in
it. You can rest your hands in your
lap now or wherever feels comfortable for you.

(03:10):
This meditation that I'll be guiding you through is a
practice that's been used for thousands of years,
traditionally known as meta meditation, but more commonly
known now as loving kindness meditation.

(03:31):
It's the art of offering compassion. 1st to ourselves,
then to the people around us, and eventually to the entire

(03:58):
world. Because when we're full of
kindness on the inside, we beginto radiate something truly
magnetic. Let's begin with you.

(04:30):
Silently repeat these phrases inyour mind.
May I be safe? May I be well?

(04:55):
May I be kind to? Myself May.
I feel peace. Let the words land like a warm

(05:15):
cosy blanket. There's no need to force it,
just offer them like a gift. Again, repeat these 4 phrases in

(05:39):
your. Mind may.
I be. Safe May.
I be well. May I be kind to?
Myself May. I feel.

(06:07):
Peace take. A nice breath and notice how it
feels to speak to yourself with this kind of love and care.

(06:29):
Now bring your mind to someone you love deeply, someone who
brings warmth into your life. It could be a friend, a partner,

(06:51):
family member, or even a pet. Picture their.
Face feel. Their presence.

(07:16):
And I'll send these words to them, gently repeating in your.
Mind may. You be.
Safe May. You be well, may you be loved,

(07:51):
may you feel peace. Breathe here for a.
Moment and. Then I invite you to think of
someone that you don't know so well.

(08:14):
Maybe it's someone you pass on your daily walk.
The barista who made your coffeeor a colleague you haven't
spoken to that. Much picture.

(08:39):
Them with kindness in your. Heart and.
Offer the same words repeating in your mind after.
Me May. You be safe.

(09:10):
May you be well. May you be loved.
May you feel peace. Even a stranger is worthy of

(09:37):
loving kindness. Now, if you feel ready, I invite
you to bring your mind to someone that you've had tension.
With someone. Who's been difficult or maybe

(10:02):
even painful to deal? With don't.
Force it. You can skip this if it feels
too much today, but if you feel in a safe place to explore, just
bring your mind gently to them and we'll offer the same words

(10:27):
not for their. Sake but.
For your own release, may you be.
Safe May. You be.

(10:48):
Well, may. You be loved.
And may you feel. Peace you.

(11:13):
Don't need to forgive or forget or condone this person.
Give yourself permission to loosen the grip a little bit.
Loosen the grip and stop holdingon so tightly.

(11:41):
Now I want you to imagine sending this kindness in all
directions, like sunlight spilling over the horizon, to
your friends, to your community.To everyone who is navigating

(12:15):
this messy, magic, beautiful thing we call life, you know
what to do. Now repeat these phrases in
your. Mind may.

(12:38):
All beings be safe. May all beings be well.
May all beings be loved. May all beings feel peace.

(13:14):
Bring your awareness back to your breath.
Now you might like to place one or both hands on your chest
again, feeling the warmth of your heart.
You might like to whisper a quiet thank you to.

(13:36):
Yourself thank. You for giving yourself this
beautiful opportunity to soften.When you're ready, you might
like to gently roll your shoulders up and back, taking

(14:01):
any stretch you need before gently blinking your eyes open
and coming back to the room. Thank you so much for meditating
with me. I hope you have the most
beautiful day and I'll see you next time.