Santosh Kulkarni

Bengaluru, India

Practice sending loving-kindness to yourself and someone you care about, repeating phrases of safety, happiness, health, and ease.

English

When I first started meditating, the idea of sitting for longer meditations was intimidating, so I created this series for those who, like me (I have ADHD and CPTSD), may find it challenging to sit still at first. This meditation is designed to be short and accessible, helping you build tolerance and ease into longer practices over time. The more you practice, the easier it becomes to transition to longer tracks. Loving-kindness meditation is ideal for anyone struggling with patience, difficulties with others, self-compassion, or healing from trauma. Let this be a gentle starting point on your journey toward greater self-kindness and inner peace.

2 Minute Loving Kindness

Welcome to this two-minute loving-kindness meditation. Finding a comfortable position, relax the gaze or close the eyes down, whichever feels right for you. Breathing at your own pace, in through the nose, exhaling through the mouth and releasing any tension in the body on the out-breath. As you breathe, think of someone you care about deeply. And repeat the following phrases in your mind. May you be safe. May you be happy. May you be healthy. May you live with ease. Allow feelings of warmth and kindness to grow within you as you repeat the phrases and continue the breath. If the mind wanders, don't worry about it, simply return to the phrases. May you be safe. May you be happy. May you be healthy. May you live with ease. Now shifting the focus, send these phrases towards yourself. May I be safe. May I be healthy. May I be happy. May I live with ease. May I be healthy. Filling the heart with compassion and kindness toward yourself, take a final deep breath in and exhale slowly, maybe even letting out a sigh as you release any remaining tension in the body. When you're ready, gently open your eyes, carrying this loving kindness with you throughout your day.