In this guided meditation, certified teacher and Le Trente founder Anne V Mühlethaler starts with acknowledging the reality of our busy schedules while offering a complete yet condensed loving kindness practice that can be easily integrated into daily life. Yes, it's hard to fit meditation in, and yes, it's also worth the effort.

The session begins with grounding breathwork—three intentional breaths in through the nose and out through the mouth—followed by setting a personal intention for the practice. Anne then guides listeners through a unique approach to metta meditation that differs from traditional sequences.

Rather than starting with self-directed loving kindness, the practice begins by bringing a loved one to mind—someone with whom we share an easy, uncomplicated relationship. After sending well wishes to this person, Anne introduces a distinctive element: imagining this loved one looking back at us and offering the same phrases of loving kindness in return. This creates a beautiful reciprocal exchange that helps open the heart.

From this heart-opened state of receiving love, listeners then direct the same well wishes toward themselves—"May I be well, may I be happy, may I feel peaceful, may I feel loved." Anne acknowledges that self-directed metta can feel tender and gently suggests placing hands on the heart for additional comfort and support.

The meditation expands outward as we send loving kindness to all beings everywhere, using visualization to connect with the universal nature of these wishes. Anne closes by offering the merits of our practice for the benefit of all beings in all directions.

This accessible practice demonstrates that even brief moments of loving kindness can cultivate profound heart opening and compassion, making it perfect for those seeking to maintain a consistent metta practice within the constraints of modern life.

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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Whether you are a seasoned host or beginner, or even an industry specialist, explore the power of empathy to help you connect to your guests' needs and power up the experience and the connection at your next gathering. Harness the power of your intention into your next meeting, or event or gathering.

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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This is a guided Mettā meditation, also known as Loving Kindness, dedicated towards our mentors.

Anne V Mühlethaler, coach and MMTCP certified mindfulness meditation teacher, starts the session by inviting us to bring an intention to mind, for clarity. Then she invites us to bring to mind a being, a person who has inspired us in some way — whether they were an official or more of an undercover mentor — who lit our path and helped us in some way. 

In this practice, we consider the qualities of our mentor that we want to emulate, to nurture. Then we hold this person in our mind’s eye and we repeat phrases of well-wishes. We sendLoving Kindness with gratitude directed toward this first mentor, and then toward a second. 

Anne closes the practice by inviting us to imagine our caring mentors sending us the same well wishes of Loving Kindness. In an energetic gratitude loop of metta, Anne invites us to direct Loving Kindness to ourselves, ending with our own mentor wish:

“May I too become a beacon, radiating guidance and inspiration.  

May I too be a mentor, illuminating the  path for those in need of clarity and direction, whether I support them in their personal life or in their career.” 

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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In this guided meditation, coach and certified mindfulness meditation teacher Anne V Muhlethaler leads listeners through a transformative Loving Kindness (also known as Mettā) meditation. 

The practice begins with a focus on setting a meaningful intention, followed by a calming breathing exercise to help participants find presence and relaxation. Anne then guides listeners through loving-kindness wishes, starting with sending them toward themselves then extending to a loved one, then a neutral person, before turning to send the same well wishes towards a challenging individual. The meditation culminates with repeating these universal well wishes and sending them to all beings, fostering a deep sense of connection and compassion.

Anne emphasises the importance of understanding one's motivation for meditation and encourages reflection on personal experiences of wellness, happiness, peace, and love. The session is enriched with a quote from the Buddha, highlighting the power of a well-trained mind. 

Anne concludes with expressions of gratitude, encouraging listeners to care for themselves and reflect on their practice. This meditation is a valuable tool for cultivating kindness and compassion, making it a must-listen for anyone seeking inner peace and connection.

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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In this guided meditation, Anne V Muhlethaler, coach and certified mindfulness meditation teacher, guides listeners through a practice designed to help cultivate a sense of gratitude into our daily lives. 

The session begins with a grounding practice, encouraging listeners to find a comfortable position, close their eyes, and settle into the sensations of their body. By focusing on the breath and observing its qualities, Anne helps listeners connect with their nervous system, promoting a sense of calm and awareness in the present moment. 

The meditation progresses to heart-centred practices, where listeners are invited to visualise someone they feel grateful for and immerse themselves in the feelings of love and connection associated with that person. This is followed by reflecting on present-moment gratitude, recognising and appreciating even the mundane aspects of life that bring joy and support. The practice concludes with loving-kindness wishes, fostering a sense of well-being, peace, and self-love.

The episode is beautifully encapsulated by Eckhart Tolle's quote: “It is through gratitude for the present moment that the spiritual dimension of life opens up.” 

Anne wraps up the meditation with encouragement to listeners to carry the feelings of gratitude throughout their day.

This meditation is intended to be listened to daily, bringing forth gratitude into every day.

For further information and to subscribe to our email newsletter, please visit outoftheclouds.com.

May you carry the feeling of gratitude throughout your day.

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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This guided practice was recorded live in January during Anne’s 21 Days of Mindfulness and Loving Kindness program. 

This meditation invites us to cultivate compassion and empathy towards someone who presents challenges in our life.

Participants are encouraged to set an intention for the practice, acknowledging any difficulties or emotions that may arise. Deep breaths help centre the mind and body before focusing attention on the challenging person chosen for the practice.

Through visualisation, we are guided to imagine the challenging person in our mind’s eye and silently repeat phrases of loving kindness: "May you be well, may you be happy, may you feel peaceful, may you feel loved." 

If visualising the challenging person is too difficult, we are encouraged to imagine them as a child or use other techniques to maintain focus.

The practice of Loving Kindness offers a structured framework for cultivating compassion and empathy, fostering healing and connection even in the face of difficulty.

Anne ends on a quote emphasising the transformative power of compassion, inviting us to extend loving kindness to all beings. C5J4SqmV74Epr62XT9yD

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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This is a guided practice recorded during teacher Anne Muhlethaler’s 21 Days of Mindfulness and Loving Kindness program. 

Anne warmly invites us to embark on a journey of cultivating mindfulness. With a posture that balances alertness and relaxation, Anne encourages us to find comfort and readiness before inviting us to set an intention. 

Anne then gently guides us to release tension in our bodies, with a sense of ease and receptivity to the present moment, and brings our attention to converge on the breath, serving as our steadfast anchor throughout the practice. With each inhalation and exhalation, she invites us to explore the subtle sensations, whether at the nostrils, chest, or abdomen, with curiosity and interest.

As thoughts naturally arise, Anne reminds us that they are not the enemy but part of our human experience. This elemental practice is all about noticing when we get distracted, letting go of the passing thoughts before guiding our awareness back to the breath, honing our capacity for mindfulness. Being present with all that arises, we use the breath as our anchor, without judging ourselves or pushing anything away from our experience. 

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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This meditation was recorded live in January, as part of a 21 Days of Mindfulness and Loving Kindness program.

In it, teacher Anne Mühlethaler invites us to focus on cultivating mindfulness by observing the flow of thoughts in the mind. Through the metaphor of a mountain stream, participants are encouraged to observe their thoughts as they arise, recognising them as passing ripples in the clear water of the mind. The session guides listeners to identify the nature of their thoughts, distinguishing between those that bring happiness and those that cause disturbance. Practitioners are prompted to reflect on the truth and impact of each thought, fostering a sense of detachment and choice in how they engage with their mental content.

This practice offers a reflective journey into observing and engaging with the contents of the mind, fostering greater awareness and discernment in daily life.

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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This short practice was recorded live during Anne’s January program called 21 Days of  Mindfulness and Loving Kindness. 

The meditation begins with the invitation to find a comfortable seat, emphasising the importance of a supportive posture for the practice of Loving Kindness Meditation (Mettā). Whether seated or lying down, the practitioner is invited to settle into their position, find stillness and set an intention for the practice. Anne regularly prompts practitioners to reflect on their motivation and highest aspirations for their practice of mindfulness and Loving Kindness. 

Attention then turns towards a loved one, preferably someone with whom we have an easy relationship, with instructions to visualise them. Silent repetition of phrases expressing loving kindness follows, focusing on the well-being, happiness, peace, and feelings of love for the loved one.

Throughout the meditation, we are encouraged to maintain focus on the phrases and the intended recipient, gently redirecting attention if distractions arise. The session concludes with extending loving kindness to all beings. A closing quote from the Buddha emphasises the boundless nature of loving kindness:

‘Like a caring mother, holding and guarding the life of her only child, 

So with a boundless heart of loving kindness, 

hold yourself in all beings as your beloved children.’ 

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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This practice was recorded live during Anne’s program called 21 Days of Mindfulness and Loving Kindness. Anne guides participants through a transformative practice of self-compassion and compassion for others. 

Focusing our awareness on our moment-to-moment experience and the flow of life that is the breath, Anne starts by inviting us to rest with the waves of the inhale and exhale. We explore the quality and texture of the in-breath and out-breath, before leaning towards it with a tender curiosity. With each inhale we receive nourishment and care, allowing the breath to naturally carry qualities of kindness to every cell of our being.

As the practice unfolds, we are invited to extend this compassion outward, envisioning the exhale as a flow of goodness directed towards loved ones in need of support. Through this visualisation, we tap into a vast reservoir of compassion, allowing the breath to do the work of delivering kindness from our hearts to others. This act of giving and receiving is meant to foster a deep sense of connection and empathy, reinforcing our interrelatedness to all beings.

If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. 

And thank you  so much for listening! 

For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. 

Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler

For live meditations on Zoom, look up the schedule on MeetUp. 

and follow Anne on social media:

IG: @_outoftheclouds  and @annvi

For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi

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