Loving Kindness Meditation

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3-Minute Loving-Kindness Mindfulness Meditation

Find yourself a space where you won't be interrupted for a couple of minutes, sit comfortably, put your hands on the center of your chest and close your eyes.

  • For one minute, repeat softly or in your mind the sentence "May I be happy, may I be well, may I be filled with kindness and peace."
  • Think of someone you know and like, and for one minute, repeat the sentence "May <<name of the person>> be happy, may <<name of the person>> be well, may <<name of the person>> be filled with kindness and peace."
  • For one minute, repeat softly or in your mind, the sentence "May all people be happy, may all people be well, may all people be filled with kindness and peace."

And when you're ready, open your eyes, smile, and go on with your day with your heart open.

We like to use this 3-minute Loving Kindness meditation a couple of times a day, or when we're before (or after) a difficult conversation, and as a completion to our normal meditation (last 3 minutes)...

What Was Your Mindfulness Experience?

Let us know in the comment box below, what did you experience during these three minutes...

We can’t wait to read your experience and get inspired.

And until then...

Live fully, stay awesome…

Vered & Nisandeh Neta

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  • Eduard Bosch says:

    Great meditation! Many thx for sharing XXX

  • How powerful the mind is! One minute I am busy with completing my administrative task, the next my heart is open and connected to everyone in kindness and peace.

    A major shift available at any time.

    Great exercise for closing my day in gratitude. Thank you.

    • Vered Neta says:

      Happy to hear you enjoyed it Frank.

  • Wonderful exercise to start the day with before getting up! It makes the start of the day so much brighter. Thanks for this.

    • Vered Neta says:

      Thanks Rob for your contribution of doing it at the start of the day. Great tip!

  • Bert-Jan van Oord says:

    great experience verry quick and powerfull
    thank You !

    • Vered Neta says:

      Thanks Bert-Jan for sharing with us your experience

    • Vered Neta says:

      Thanks Roland for this valuable insight. Yes, this tool allows us to focus 🧘‍♂️ n our heart instead of our mind

  • Gerdy Heek says:

    I’m having a tough conversation coming up with my dad coming Saturday.

    I started yesterday with this quick meditation wishing him all the best- and I can feel myself soften towards him- where I was afraid of this conversation and in defense to not get hurt, I’m opening up and feel how much I love him.

    This tool came just at the right time. Thank you.

    • Vered Neta says:

      Thanks Gerdy for this valuable input.

      As you wrote, it’s a fantastic tool to use before any difficult situations as it focuses on what connects us and not on our differences

  • Eva Hellgren says:

    Wonderful practice! I took deeper breaths and it made me more peaceful and at ease. Amazing how just three minutes can shift your state of being. Thank you!

    • Vered Neta says:

      Dearest Eva, so great to read your wonderful contribution.

  • I did this meditation before, It always makes me feel so grateful. I also learned it with s slightly ‘bigger’ last sentence: “may all the beings, in all the worlds be happy, well, kind and at peace

    • Vered Neta says:

      That’s a lovely addition Annemarie. Thanks for this wonderful addition

  • Mieke Thijssen says:

    It makes me smile inwardly, gives me peace and my body feels more at ease

    • Vered Neta says:

      Thanks Mieke for your honest and open sharing about your experience. may you have a blessed day.

  • Paul van Dooren says:

    lovely experience… timeless and priceless

    • Vered Neta says:

      Thanks Paul for your wonderful input.

  • Hans Uijen says:

    good practice!
    you can do it anywhere, even in line for check-out in a store 🙂

    • Vered Neta says:

      Thanks Hans for your great idea.
      Would love to hear what was your experience while doing it

  • Just reading it already gives me a feeling of softness, happiness. Thank you, I’ll try it today.

    • Vered Neta says:

      Great to hear this Liana.
      Would love to read how you experienced doing it.

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