Spread Love Meditation

It can feel overwhelming when there are a lot of bad things happening in the world and people disagreeing on how to handle them. It is hard not to feel helpless or hopeless. During these times I use a beautiful visualization that I want to share with you.

  • Close your eyes.
  • Take some deep breaths through your nose.
  • Then let your breath relax.
  • Picture your heart center.
  • Imagine love and compassion around your heart as light.
  • Pick a color for the light.
  • Let that light grow to encompass your whole body.
  • Let it grow to encompass your house or apartment building and all of the people in it.
  • Visualize it expanding to your neighborhood and city.
  • Then your state and country.
  • Then neighboring countries.
  • Then the whole world.
  • Visualize the whole world in your loving and compassionate light.
  • You are sending your positive and loving energy to every person, place and creature.
  • Breathe.
  • Relax.
  • Open your eyes and continue on with your day or keep them closed and go to sleep.

Repeat often.


A Meditative Journey from Melody Beattie’s book Journey To The Heart

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