28-Day Compassion Program
Build genuine compassion through daily loving-kindness meditation
28-day progressive loving-kindness program. 5 expanding circles of compassion. Based on Fredrickson's positivity research. Daily guided meditations with reflection prompts.
Download Free on App Store5 Expanding Circles — 28 Days
How It Works
Get started in three simple steps
Start With Self
Week 1 focuses on self-compassion — directing loving-kindness toward yourself. This foundation is essential before extending compassion outward.
Expand Outward
Weeks 2-4 progressively expand your circle: loved ones, neutral people, difficult people, and finally all beings. Each expansion builds on the previous.
Integrate Daily
Daily guided meditations with reflection prompts help you carry compassion into everyday interactions. Track your emotional shifts over the 28 days.
Key Highlights
What makes 28-Day Compassion Program special
The Science
The Broaden-and-Build Theory of Positive Emotions
Barbara Fredrickson's research (2008) demonstrated that loving-kindness meditation increases positive emotions, which in turn builds personal resources — social connections, emotional resilience, and psychological wellbeing. Her randomized controlled trial showed significant increases in positive emotions, mindfulness, purpose in life, and social support after just 7 weeks of practice.
Fredrickson, B. L., et al. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045-1062.
Frequently Asked Questions
Common questions about 28-Day Compassion Program
Loving-kindness (metta) meditation is a practice of directing well-wishes and compassion toward yourself and others. It typically involves silently repeating phrases like 'May you be happy, may you be healthy, may you be safe, may you live with ease.'
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