In this guided meditation, Tara Brach invites us into an embodied practice of metta—loving-kindness—awakening a felt sense of openness, warmth and care throughout the body.
Beginning with the image of a smile, we soften the eyes, face, throat, heart and body, allowing this spirit of friendliness to gradually permeate our whole being. As we deepen into presence, we learn to bring this same loving attention to places that feel wounded, blocked or in need of healing.
This meditation offers a simple and nourishing pathway back to an embodied, kind presence—a way of meeting whatever is here with greater space, tenderness and acceptance. We close by resting in the shared field of loving awareness and offering the prayer that all beings everywhere may be held in loving-kindness and live from an awake and loving heart.
This practice is especially supportive for cultivating self-compassion, metta, mindfulness, emotional healing, nervous system relaxation and a more loving relationship with ourselves and our lives.
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music