Guided Loving Kindness Meditation: For Yourself & Your Spiritual Friend

A 40-minute guided loving-kindness (metta) meditation, led by Nathaniel Heidler. Plain-spoken, no theatrics. The talking gets less and less as the session goes on, so you can simply rest in the warm feeling of loving-kindness. Prefer no interruptions? This session is also on our website, free and with no ads: https://thetranquilmind.org/guided-me... You'll be guided step by step: settling in with a wave of relaxation, the four smiles, finding the feeling of loving kindness and letting it glow for yourself, then extending that same warm glow to a spiritual friend. When your mind wanders, you're shown what to do: relax, smile, and come back to the feeling. All you need is a comfortable place to sit. Chapters 0:00 Settling in: a wave of relaxation 2:50 The four smiles 5:16 Finding the feeling of loving kindness 7:03 Loving kindness for yourself 25:25 Extending it to a spiritual friend 38:41 Closing and coming back 🕊️ The Tranquil Mind is a 501(c)(3) nonprofit. Everything we offer is free and always will be: the book, the classes, weekend retreats, and one-on-one time with a teacher. 📖 Learn the full method free: https://thetranquilmind.org 🧘 Free weekend Zoom retreats: https://thetranquilmind.org/weekend-r... 🏡 Free self-guided retreat kit: https://thetranquilmind.org/self-guid... 👋 Meet the guides: https://thetranquilmind.org/meet-the-... If this session brought you some peace, a like or subscribe genuinely helps more people find these free teachings. 🙏