Our guided loving-kindness meditations, with nothing interrupting them. YouTube sometimes plays an ad partway through a video, and a channel our size has no way to switch that off. An ad in the middle of a sit is the last thing you need, so the full sessions live here too: the same recordings, no ads.
Free, like everything we offer. The Tranquil Mind is a 501(c)(3) nonprofit, and there’s nothing to buy.
Before you press play
- Find a quiet spot where you won’t be disturbed for the length of the session.
- Sit comfortably in a chair or on a cushion. No special posture is needed.
- Close your eyes once the session begins. The voice will guide you, and the talking gets less as you settle.
- When your mind wanders, that’s normal. Notice it, relax, smile, and come back to the feeling. That’s the practice.
New to loving-kindness?
Here’s how it works, or read
the free book first.
Loving-kindness for yourself and a spiritual friend (41 minutes)
Start here. This is the practice as we teach it: settle in with a wave of relaxation and the four smiles, find the feeling of loving-kindness and let it glow for yourself, then extend that same warm glow to a spiritual friend. Voice only, no music. Recorded at a live guided session.
30-minute loving-kindness meditation with nature sounds (30 minutes)
A full guided session with gentle nature sounds and generous silence. You begin with goodwill toward yourself, then gently radiate it outward: to a dear friend, and finally to all beings.
Radiating loving-kindness, with ocean sounds (28 minutes)
The same practice with the sea in the background: the four smiles, warmth for yourself, then for someone you care about, then radiating in all directions to all beings. Plain voice and long silences, with no music over the instruction.
Equanimity: the six directions (44 minutes)
Settle into a feeling of calm, balanced acceptance, then radiate it across six directions. It has the same structure as the loving-kindness sessions, with equanimity as the object instead. Equanimity comes later in the practice. If you’re new, begin with loving-kindness.
More about the four brahmaviharas.
Want some guidance along the way?
A real teacher can walk you through the practice, free, one on one:
meet the guides. When you’re ready for more time on the cushion, try a
weekend retreat online or a
self-guided retreat at home.
