Micro-Odyssey · 12 min

Loving-Kindness Circle

Send warm wishes outwards, beginning with yourself. This 12-minute journey guides you one gentle line at a time, with singing bowls playing softly in the background. Read it below, or press start to follow along with a timer and an optional spoken voice.

The full script

1. Sit comfortably and rest your hands wherever feels natural.
2. Breathe slowly and bring to mind an image of yourself.
3. Silently offer: may I be safe.
4. May I be peaceful.
5. May I be kind to myself.
6. May I accept myself as I am.
7. If this feels hard, that is okay. Just let the words be a gentle wish.
8. Now picture someone you love easily.
9. Offer them the same: may you be safe, may you be peaceful.
10. May you be happy. May you be well.
11. Now picture someone you barely know, perhaps a shop assistant or neighbour.
12. May you be safe. May you be peaceful. May you be well.
13. Now, if you can, picture someone you find difficult.
14. You do not have to like them. Simply wish that they suffer less.
15. May you be safe. May you find peace.
16. Finally, picture everyone, everywhere, all at once.
17. May all beings be safe. May all beings be peaceful.
18. Feel the warmth you have created spreading outward.
19. And let some of it come back to you.
20. Rest here in this gentle circle of kindness.

Helpful when you feel

Background sound

• Singing BowlsSlow, shimmering bowl tones

More guided relaxations

• Your Safe Place15 minBuild a calm place in your mind you can return to any time
• Leaves on a Stream3 minLet thoughts float by without chasing them
• Hands of Kindness3 minOffer yourself the comfort you would give a friend
• Footsteps on the Shore4 minWalk with the rhythm of the waves
• A Note to Your Younger Self5 minReconnect with the part of you that needed kindness
• Forest Bathing10 minA slow wander beneath tall, quiet trees