To all life on planet earth - every human, animal and plant across the various nations. I give you all my love!

Inspired by loving-kindness meditation practices from contemplative traditions

This illustration explores loving-kindness meditation—a practice found across contemplative traditions, particularly metta meditation from Buddhism, but showing up in various spiritual contexts too.

The work captures the practice of systematically extending compassion outward: starting with yourself, then loved ones, acquaintances, difficult people, and finally all beings.

The technique? Slow breath, repeating blessing or mantra, visualising expanding light.

It combines breath work for nervous system regulation, repetitive phrases for focus, and visualisation for emotional engagement.

Research suggests loving-kindness meditation can increase feelings of social connection and reduce bias, though effects vary based on consistency and individual experience.

"Use images and feelings of your expanding light" is visualisation language - imagining compassion radiating outward. This isn't literal energy transmission; it's a mental practice that shifts your own emotional state and potentially how you then show up in the world.

The ambitious scope (all life on earth) might feel abstract or overwhelming to some. Many find it more accessible starting with specific individuals or groups before attempting universal compassion.

Both approaches are valid.

Have you tried loving-kindness or similar contemplative practices?

Does visualising compassion for all beings feel expansive and connecting, or abstract and distant?

How do you extend compassion outward?

Systematic compassion practice

Drawing from metta meditation, this design represents extending compassion outward: self, loved ones, difficult people, all beings.

Use it as your reminder of loving-kindness practice. Available as hoodies, tees, mugs, and canvas.