How to Complete a Daily Loving-Kindness Meditation

Who this is for: Users who want to incorporate a structured, repeatable guided meditation into their daily self-compassion practice — particularly those building a consistent habit.

Diane is a retired teacher who uses the Loving-Kindness Meditation every evening. She has completed it 94 times. For her, this practice is the anchor of her grief processing after her husband's death. She approaches it the way she once approached lesson planning: with consistency, preparation, and full attention.

Steps

1. Open the app and navigate to the Practice tab. The Practice tab displays all available guided exercises organized by pillar. Tap the tab at the bottom of the screen.

2. Find "Loving-Kindness Meditation" in the list. The meditation is listed under the Self-Kindness pillar. You can browse by pillar to find it quickly. The listing shows the practice name, duration (typically 10–15 minutes), and a brief description: extending loving-kindness first to yourself, then outward to others.

3. Tap the practice to begin. The practice screen loads with a brief overview before the guided session starts. You can read the overview at your own pace. When you are ready, tap Begin to start the session.

4. Follow the guided loving-kindness sequence. The meditation walks you through several stages:

   • Settle and breathe: a brief grounding moment to arrive in the present.
   • Kindness toward yourself: silently or internally repeat phrases such as "May I be happy. May I be healthy. May I be safe. May I live with ease." The app displays each phrase and provides gentle audio guidance.
   • Extend kindness to someone you care about: bring a loved one to mind and extend the same wishes outward.
   • Extend kindness to neutral people: people in your life you feel neither warmly nor negatively toward.
   • Extend kindness outward: all people, broadly — a closing expansion of the practice.

5. Complete the final grounding moment. The practice closes with a brief return to your own breath and a moment of stillness. Tap Done when prompted.

6. See the completion confirmation. The app confirms your practice is logged and shows your updated streak. If you have a current streak, the new day is added. If this is a return after a gap, the streak resets to 1 — this is expected behavior, not an error.

7. Check your history on the Progress tab. Your practice appears immediately in your practice history. The entry shows the practice name, date, and duration.

Expected Outcome

The Loving-Kindness Meditation is logged and your streak reflects the completed practice. The guided sequence is complete from opening phrases to closing grounding. Your history is accurate and visible on the Progress tab.

Notes

• Large text works. If you use 150% or higher system font scaling (iOS Accessibility or Android Display Size settings), the app honors these settings. All practice text — including the meditation phrases — scales with your system preferences.
• Audio is optional. The practice can be completed reading the prompts on screen without audio guidance. This is useful if you practice in a quiet public space or prefer reading over listening.
• The practice is repeatable. Completing the same guided practice multiple times is common and expected. Each completion is logged individually in your history.
• Completion requires reaching the Done screen. If you close the app mid-practice, the session will not be logged. Resume from the beginning if interrupted.
• Streak timing. The streak increments once per calendar day in your device's local time zone. Completing the meditation at 11:55 PM counts for that day; completing it at 12:05 AM the next morning counts for the new day.