Mindfulness Exercises, with Sean Fargo

Loving Kindness, Made Simple

• Sean Fargo

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0:00 | 14:28

We guide a loving kindness meditation that starts with breath and grounding, then expands goodwill from self to loved ones, to those in struggle, to difficult people, and finally to all beings. We end by returning to intention with a gentle reminder to practice in a way that feels real.

• grounding the body with breath and relaxation
• repeating simple phrases for self-compassion
• extending care to a loved one with visualization
• holding someone in hardship with steady presence
• offering goodwill to someone difficult without condoning harm
• widening the circle to everyone nearby and all beings
• returning to self, intention, and gentle consistency


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ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — the show explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix o...

Breath And Grounding

SPEAKER_00

Mindfulness exercises. Today we'll practice loving kindness. This practice will generate a wish of well being for ourselves and for others. You can start by taking a full breath in through the nose. And a long slow breath out through the mouth. Feel yourself seated. Feel the weight of your body pushing downward towards the ground. Relaxing your belly. Dropping your shoulders. And softening the muscles of your face. Gently closing your eyes or looking downward. And inviting a sense of ease and well-being throughout your body and your mind. Resting in this moment. Offering wishes of well-being to ourselves.

Phrases For Self-Compassion

SPEAKER_00

Today we'll use the following phrases, though in the future you may want to use whatever words are more meaningful to you. May I be well. May I be safe and free from suffering. May I be happy. Repeat these phrases and invite your heart to open to accept them. May I be well. May I be safe and free from suffering. May I be happy.

Sending Care To A Loved One

SPEAKER_00

And bring to mind someone close to you who you care about deeply. Maybe someone you admire. Someone who makes your heart smile. And imagine that person sitting in front of you right now. And think of what you wish for them. May you be well. And may you be safe and free from suffering. May you be happy. Expressing whatever you wish for them. And imagine them receiving your wishes for well-being, receiving your care.

Holding Someone In Struggle

SPEAKER_00

Now bring to mind someone who's going through a tough time. Who perhaps has experienced loss or struggling with illness. Maybe they're having a hard time at work. Imagine that person sitting in front of you. May you be well. Maybe you've never spoken or gotten to know them very well. Imagine that person sitting in front of you. May you be well. May you be safe and free from suffering. May you be happy.

Offering Kindness To A Difficult Person

SPEAKER_00

Now bring to mind someone with whom you've had some difficulty, some challenging interactions or opposing points of view. And see if you can offer them the words of loving kindness. May you be well. May you be safe and free from suffering. May you be happy. And

Expanding Wishes To All Beings

SPEAKER_00

now let's extend your wishes to everyone near you right now. May they be well. May they be safe and free from suffering. May they be happy. And think of your friends and your family. May they be well. May they be safe and free from suffering. May they be happy. And everyone you know, everyone who's a part of your life, may they be well. May they be safe and free from suffering. May they be happy.

Returning To Intention And Closure

SPEAKER_00

And now extending your wishes beyond the place where you are, beyond the people you know, to extend over the entire earth. To all people, all animals, all life. May all beings be well. May they be safe and free from suffering. May they be happy, and feeling this sense of well-wishing extending out from you in all directions. Notice how you feel in this moment, the sensations in your body, and the quality of your mind. And again, wish for yourself. May I be well, may I be safe and free from suffering. May I be happy. And if you'd like, you can place a hand on your heart as you say these words to yourself. May I be well. Simply come back to your intention. Your intention to practice and to experience loving kindness in whatever way you're able to. And in whatever way feels right for you. Each time you practice, you're opening your heart to more care and connection. Finish with a full deep breath in through the nose. And a long slow breath out through the mouth.

Head Shot

Sean Fargo

Host