How the session unfolds
Sit comfortably and press Start. After 10 seconds to settle, the bowl rings and the guide explains the practice: you will silently repeat a few kind wishes. Then it moves through the classic sequence, one circle wider at a time:
- Yourself, as you are today.
- Someone you love easily: a friend, a family member, even a pet.
- Someone you hardly know: a neighbour, a shop assistant, a person you passed today.
- Someone you find difficult, starting small, and only if it feels right.
- Everyone: people near you, in your town, across the world.
Each prompt stays on screen for a few seconds. Between prompts, keep repeating the phrases slowly in your own time, perhaps one phrase per breath. About 45 seconds before the end, a last prompt invites you to rest in whatever feeling is there, and the bowl closes the session.
Tips
Picture the person as clearly as you can: their face, their voice, a moment you shared. Keep the phrases simple and say them to yourself, not as a performance. If the mind wanders, come back to the phrase and the person you were on.
On this page
The Ripples scene sends a soft ring across still water every ten seconds, and a bigger one with each bell. Turn on Read the prompts aloud to keep your eyes closed, or lengthen the session: with 15 or 20 minutes, each stage of the sequence gets more time.
This session’s settings
| Length | 10 min |
|---|---|
| Start and end bell | Singing bowl, 3 strikes |
| Interval bell | Off |
| Guidance | Loving-kindness |
| Background | Silence |
Change anything before you press Start: the length, the bells, the guidance, the soundscape or the scene. This page always opens with the settings above. The full meditation timer remembers your own.