Guided meditation · 10 min
Radiating Love & Compassion in Dark Times
Soften your heart toward yourself and everyone beyond, and carry that steady warmth through the darkest days.
With
Ruwan MeepagalaRated4.7987 plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Early morning or late night
About this session
- Cultivates loving kindness
- Deepens compassion
- Eases anger and envy
- Settles the body
Ruwan Meepagala guides a loving-kindness practice built on a set of spoken phrases. You aim each one at yourself first, then at family and friends, acquaintances, strangers far away and every living being. Then the phrases stop, and you send care silently, moving back inward to finish with yourself.
It suits mornings before the news reaches you and late nights when the world feels heavy. Reach for it when resentment, worry or distance from others creeps in, or whenever you want to feel kinder toward people and toward yourself.
After the session
01
A softer heart
Feel warmth toward yourself and others.
02
Lighter resentment
Loosen the grip of anger, envy and shame.
03
A wider circle
Feel connected to people near and far.
04
Kindness to carry
Take a gentle, loving tone into your day.
Who it’s for
Yes, if…
- Anyone feeling weighed down by the state of the world
- People who want to be kinder to themselves
- Those who struggle with anger, jealousy or resentment
- Anyone wanting a quiet ritual for early morning or late night
Not now, if…
- People who prefer silent meditation (this is guided)
- Those looking for an energising or high-focus practice
- Anyone who doesn't want to repeat phrases in their head
Questions people ask
Still unsure? Ask your assistant anything about this session.
What are the phrases you repeat, and why do they repeat?
Each round runs through the same wishes: to be well and happy, loving and compassionate, free from suffering and pain, free from anger and hate, free from jealousy and envy, free from shame and disillusionment, and at peace. Only the people change. Repeating the same wishes lets you feel how they land for each group, and you can say them in your head or quietly aloud.
Who do I send wishes to, and in what order?
You begin with yourself, then move to friends and family, acquaintances, people in distant lands, and finally all living beings. It's a widening circle, starting with the people closest to you and reaching everyone.
What changes when the words drop away?
Around the six-minute mark you stop using phrases and simply put your attention on people and send love without words. You intend the best for all people, then for anyone suffering right now, then for acquaintances, friends and family, and finally yourself. It moves the practice from saying to feeling.
Why does the meditation ask me to wish that people be free from causing harm?
In the silent part, you intend that people be free from harm and also free from causing harm in others. For yourself, you pair this with a commitment to do right by yourself, as you've wished the best for others, and to be free from any desire to harm another.
Why does it end with myself?
Coming back to yourself, each breath is described as its own act of self-compassion. You're invited to feel how good it is to be in your body and to be who you are in this moment, letting that loving kindness radiate outward.
How do I carry it into the rest of my day?
The closing is one deep inhale, as full as you can, then a slow release. After that you're asked to hold the vibration of loving kindness you've built and bring it to the people you meet through the day.