This loving-kindness practice invites us to awaken the heart by seeing the goodness in others and offering sincere blessings for their well-being. We begin with those who are easy to love, then extend care to those we know less well and, finally, to those with whom we feel difficulty or pain. The practice opens us to a heart that is unconditional and inclusive—a homecoming to who we truly are.
Practice
Find a comfortable posture that allows your body to be relaxed and alert. Let go of any tension you can release—soften your shoulders, your hands, and your belly. Feel a gentle smile spread through your eyes, softening the muscles around them. Bring a slight smile to your lips, and then feel the smile on the inside of your mouth. Smile into your heart, and then imagine the smile expanding, creating a receptive, tender space through the whole heart and chest area.
Bring into your heart someone you love—ideally someone whose presence feels uncomplicated and nourishing. Reflect on the qualities you most appreciate in them—their humor, kindness, vitality, or warmth. Picture them as they are when feeling love for you. Sense their essence—the light, love, presence, spirit that shines through them.
Mentally whisper their name and the words “Thank you.” Let appreciation fill your heart. Now offer your good wishes silently or in a soft whisper, choosing any phrases that resonate for you, such as:
- “May you be filled with loving-kindness, held in loving-kindness.”
- “May you feel safe and at ease.”
- “May you accept yourself just as you are.”
- “May you feel happy.”
- “May you touch great and natural peace.”
- “May you know the natural joy of being alive.”
- “May your heart and mind awaken; may you be free.”
You might also imagine offering them a physical expression of care—a hand on their cheek, a kiss on the brow, a loving embrace.
Now widen your circle of caring by bringing to mind a “neutral” person. (This might be someone you see regularly but don’t know well or feel strongly about.) Take some moments to recall how this person looks, moves, and speaks. Now try to imagine them gazing at a beloved child . . . or struck by the beauty of a fresh snowfall . . . or laughing, relaxed, and at ease. Remind yourself that they want to be happy and don’t want to suffer. Sense their essential presence, the light of spirit that shines through them. Then, as this person comes alive for you, offer them your sincere prayer for their well-being.
Next, bring to mind someone with whom you have a strained or difficult relationship—someone who evokes hurt, anger, or fear. Begin by bringing a kind, nonjudging attention to your own feelings. Let whatever is arising be held in compassion.
Then, shift your attention to the person. Try to see past their outer behaviors to their deeper humanity. Imagine them as a small child, sleeping child . . . or as someone near the end of life, fragile and vulnerable. Can you recall something about this person that you admire, some quality of dedication, caring, or creativity? Even if it’s difficult to recognize this person’s goodness, remind yourself that all humans want to be happy, want to avoid suffering. Remember that life matters to this person, just as it does to you.
Holding them in gentle awareness, offer a gesture of care and a silent prayer:
- “May you be free from suffering.”
- “May you live with peace and inner ease.”
- “May your heart and mind awaken and be free.”
Now imagine that you are holding all of these people—your loved one, the neutral person, the difficult person—together in your heart. Include your own being, and sense your shared humanity, your common longing for love, safety, and belonging. Offer a blessing to all at once. You might silently say:
- “May we all live with love and compassion.”
- “May we remember our basic goodness.”
- “May we be free.”
Let your awareness open in all directions—before you, behind you, to each side, above, and below. In this vast open space, sense your loving presence expanding to include all beings.
Imagine that you can hold the earth, our mother, in your lap, and include all life everywhere in your boundless heart. Aware of the goodness inherent in all living beings, again offer your prayers. Then allow yourself to rest in openness and silence, letting whatever arises in your heart and awareness be touched by loving-kindness.
From The Courageous Heart Workbook by Tara Brach. Copyright © 2026 by the author and reprinted by permission of St. Martin’s Publishing Group.
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