Exhale 21 Day Meditation Challenge Day 12: Loving Kindness

By practicing loving kindness, you cultivate a sense of compassion and understanding for yourself and other beings.

By first cultivating love for yourself, you are better able to fully love and understand others. Be gentle and offer forgiveness to others and most importantly to yourself for any of your shortcomings. Be kind to yourself and to others.

Let’s begin our meditation today with a white, yellow, or golden ball of love. Cup your hands to hold it out in front of you. Cultivate this loving energy and focus your mental attention on bringing love from the universe and the earth beneath you into your hands.

Now bring your hands to your chest and press the ball into your heart space. Feel the love and warmth radiate into you and spread through your entire body, filling you with love, light, and compassion. Now that you have filled yourself, bring your attention to a loved one. Imagine them standing in front of you. Envision your connection with that person you love, and now share some of the energy that you’ve cultivated inside your radiant being with them. Push and expand this energy. As it is infinite, it doesn’t leave your body, but you’re able to encompass them in a golden white sphere of love.