Episode summary

A two-part episode: first, a read-aloud of my essay “Balm for a Broken World”—naming that compassion is not endorsement and setting this space as one of solace and care. Then, a brief, trauma-informed loving-kindness (mettā) practice to steady the nervous system and widen care alongside accountability.

What’s inside

Essay reading: reflections on dehumanization, self-compassion, and holding care with clear boundaries

Guided practice: adaptable loving-kindness meditation

Trauma-informed options: change the words, keep eyes open, skip any step, pause anytime

A note on lineage:

Loving-kindness (mettā; Sanskrit: maitrī) is a classic heart practice from the Buddhist tradition (see the Karaṇīya Mettā Sutta) and is widely used in secular mindfulness today. This version is shortened and adapted for accessibility.

This is for educational purposes only and is not intended to be construed as psychotherapy or medical advice. If you are struggling and need someone to talk to, call or text your local help line (988 in the U.S.) for immediate support.

Links & resources:

Substack Community: www.centeredwithabby.com

Abby's personal website: www.abbyilardi.com

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CreditsGuidance & reading: Abby Ilardi (Centered with Abby / SomaSong)Music: [Meditation Relaxing Music] by [DanaMusic] — [Pixabay]

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