Kind Intention: a loving-kindness meditation
Silently offer short phrases of goodwill to yourself, a friend, someone neutral, and then more widely. Timed text cues appear on screen, with optional device narration.
Before you begin
Sit comfortably, hands resting in your lap, and let the face soften. After reading a cue, you may close your eyes and repeat the phrases silently at an unhurried pace.
How it opens
Settle into your seat and take a few slower breaths. Let the face and shoulders soften.
| Length | Cues |
|---|---|
| 3 minutes | 5 timed cues, then the bell |
| 5 minutes | 6 timed cues, then the bell |
| 10 minutes | 8 timed cues, then the bell |
The complete session is part of Daily Dharma Plus in the iPhone app. You can sit now with the free breath-awareness session or the silent timer.