Our guest this week is teacher Vinny Ferraro. He shares a beginner's metta or loving-kindness meditation that offers practice for the most common first step of metta: giving compassion to ourselves. This meditation is designed to help you: Meet yourself with care, whatever you're experiencing Practice being with your own imperfection without slipping into shame or harsh self-criticism Notice where there is room to learn and develop wisdom Vinny Ferraro has been a practitioner of insight meditation (vipassanā) since the early 1990s. He is a co-Founder of the Dharma Punx and co-Guiding Teacher of Against the Stream Buddhist Meditation Society. He is also a nationally recognized leader in designing and implementing interventions for at-risk adolescents and is currently Senior Trainer for Mindful Schools. The transcription of this guided meditation will be online and in our app at Mindful.org next week. Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. Show Notes Find more from Vinny Ferraro here. Go Deeper We are often our own worst critics, treating ourselves and speaking to ourselves with a level of cruelty that we'd never bring to others. Self-compassion isn't indulgence. It's learning to treat yourself the way you would anyone you love. To learn more about how to build this skill and the benefits it holds, check out these resources from Mindful.org: How Practicing Loving-Kindness Helped Me Find My Place in the World The Gift of Loving-Kindness Loving-Kindness Meditation May Protect Your Genes and Slow Aging Why Loving-Kindness Takes Time: Sharon Salzberg 18 Science-Based Reasons to Try Loving-Kindness Meditation For more practice working with loving-kindness meditation, try: Loving-Kindness Meditation with Sharon Salzberg And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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