Loving-Kindness Meditation Script (Printable PDF)
A one-page printable loving-kindness script: the four phrases, five circles from yourself to all beings, and minutes for 5, 10 and 15-minute versions. It fits on one A4 or Letter page.
The step-by-step tool, the tradition behind it, and what the research says: loving-kindness meditation script.
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Loving-Kindness Meditation: 5 Circles
Silent phrases, 5 to 15 minutes. One round of the four phrases takes about 30 seconds.
The 4 phrases
- May you be safe.
- May you be happy.
- May you be healthy.
- May you live with ease.
Say "I" for yourself and "all beings" for the last circle. Use your own words if these feel stiff.
| Circle | 5 min | 10 min | 15 min |
|---|---|---|---|
| Settle in | 0:30 | 1:00 | 1:30 |
| 1. Yourself | 1:00 | 2:00 | 3:00 |
| 2. A loved one | 1:00 | 2:00 | 3:00 |
| 3. A neutral person | 0:45 | 1:30 | 2:00 |
| 4. A difficult person (optional) | 0:45 | 1:30 | 2:30 |
| 5. All beings | 0:30 | 1:00 | 1:30 |
| Close | 0:30 | 1:00 | 1:30 |
| Total | 5:00 | 10:00 | 15:00 |
Before you begin: sit comfortably and take 3 slow breaths. Picture one person at a time.
If it feels false: keep the intention and repeat the words slowly. You do not have to feel anything.
Skip the difficult circle until the first three feel easy, and never begin with your hardest relationship. If pain rises, return to your breath.
Seconds are our timing. Phrases: Greater Good in Action (UC Berkeley); traditional wording: Visuddhimagga IX §8. Not a substitute for medical care.
Struggling right now? In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand), or your emergency number.
quietarium.com/en/meditation/loving-kindness-script/ · CC BY-NC 4.0
Free to print for your clients and students. Please credit Quietarium; not for sale.