This 20-minute loving kindness meditation (metta) is a gentle practice to help you cultivate compassion, warmth, and a sense of connection, both for yourself and others.

Loving kindness meditation is a powerful way to soften self-criticism, reduce stress, and reconnect with a deeper sense of goodwill and presence.

This practice is simple, but profound. You don’t need to feel anything in particular, just follow along and allow the experience to unfold in its own way.