Feel Better, Live More with Dr Rangan Chatterjee - A Beautiful 10 Minute Loving Kindness Meditation - Guided Meditation With Zen Master Henry Shukman #640

Episode Date: March 22, 2026

Throughout March, our community has been building a simple, daily meditation habit. And if you haven’t started yet, don’t worry. There’s still plenty of time to join us.   How about trying a super-simple, easy-to-follow meditation right now? Zen Master Henry Shukman, founder of The Way app, has recorded a special 10-minute session for you to do today, all about finding your heart centre. I’ve released it as a bonus podcast episode, so you can access it anytime, wherever you usually get Feel Better, Live More. Meditation has so many benefits for our physical health and mental wellbeing, try today’s episode and see how you feel afterwards. I partnered with Henry to bring you a 30-day challenge called Meditation March and inspire you to build a simple, sustainable daily habit. Using The Way app clears any confusion and makes it easy to establish a meditation practice that sticks. It puts you on a clear, science-backed path, removing choice and giving you one 10-minute guided meditation to listen to each day. Thousands of people like you are already doing it and reaping the rewards. I’m doing it every day, too. So won’t you join me? Visit: thewayapp.com/livemore and become part of our community on the path to peace, calm and greater purpose. Download the app and sign up – for FREE – to access tips, advice and 30 guided meditations to get you started. Wishing you the best of health   Show notes https://drchatterjee.com/640 DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hey guys, how you doing? I hope you having a good week so far. My name is Dr. Ronggan Chatterjee, and this is my podcast, Feel Better, Live More. Today is another short meditation from the wonderful Henry Shookman to give you a flavor of what meditation is and what it can actually feel like. Now all throughout March, my podcast community has been building a simple daily meditation habit together. So far, over 22,000 people have joined this free 30-day challenge from 178 different countries, which is absolutely incredible. And if you haven't started yet and want to, there's still plenty of time to take part. Now, just to give you a brief insight into how other people are finding the Way meditation app,

which is Henry's app, this is just one of the many incredible comments I've received over the past few months. Hi, Dr. Chatschee, I have recently started using The Way. I have tried dozens of times to meditate, but never found any other apps useful. Three months in with the way, I have to say it's changed my life. I used to think of meditation as just another chore, but now I actively look forward to it and I love the benefits I feel from the practice. Guys, that is exactly how I feel and why I'm so passionate about trying to inspire more and more people to give this practice a go. So this March, why not join Henry and me and thousands, tens of thousands of other meditators on this 30-day journey,

all you have to do to take part is go to theway app.com forward slash live more. You'll get practical tips, exclusive content and 30 free short meditation sessions to get you going. I have also joined the challenge and am using the Way app every day throughout the month and I very much hope you decide to join me. And now here's another short, relaxing meditation from Henry. Welcome to another meditation with me, Henry Shuttman.

I'm so happy to be meditating with you again. So to get started, let's get us. in a comfortable seated position get settled. And as we're settling in, I'm just going to let you know that in this meditation, we're going to be doing a practice known as loving kindness, which is really about cultivating a caring, compassionate attitude to our loved ones, for sure, but also to ourselves. And in fact, some of the old traditions say that we should really start with ourselves,

because the more we're able to awaken a sense of lovingness really towards ourselves, the more that will pour out into the world towards other people. And it may seem a bit counterintuitive and we may think, well, I don't want to be selfish or something. But actually, the more we're able to be with ourselves and be kind to ourselves and have some self-compassion, yeah, the more we can actually love others. So that's what we're going to be exploring in this meditation. So yeah, let's get settled in. You can close your eyes or lower the gaze if you prefer having your eyes open and just sort of start to arrive here, becoming aware of the body in its position.

You're probably sitting. If your spine is not supported, let your, let your, let your, be balanced, if your back is supported, really give yourself to the support, really relax into what's holding you up. And perhaps if you're reclining, same thing, really release yourself into what's holding you up. So those of us with an upright spine, release yourself into the seat that's holding you, being somewhat balanced. And actually let the body, yeah, become a bit soft. Let the body soften.

Yeah, we tend to get a bit tight when we're stressed. And a lot of us live with some amount of stress. So here, at a time like this, we're allowed to de-stress. And to soften the body, letting the arms and legs be floppy. letting the chest and belly be a bit floppy as well, soft. That really helps to come into a quieter, more easeful condition of body and mind, starting to taste a little quiet, perhaps a little peace, perhaps a little gratitude that we're giving ourselves this time, this space, to unplug from our

busy round of activities, and just be still and quiet with ourselves. We have busy and often somewhat hectic lives. And just unplugging like this is really such a gift, a time to recharge, reconnect with ourselves. So we're going to start using some phrases from the old traditions of meditation

that can just help us awaken some compassion and care for ourselves and for others. May I be safe. May I be safe? So the invitation is to repeat this phrase in your mind every few seconds. May I be safe.

May I be free from harm. May I be free from harm. Again, and just repeat this phrase in your mind every few seconds. May I be well? May I be well? Have a little check in with yourself. How are you feeling?

Any traces of tenderness or gratitude or a little gentle awakening of compassion? May I be healthy. May I be healthy? Just checking in again with your heart area and any sensations there, any warmth, or perhaps a sense of kindness somehow.

May I be well. May I be happy. May I be happy. May my friends and loved ones be well. May my friends and loved ones be safe. May my friends and loved ones be free from harm. May my friends and my loved ones be happy. May everyone, everywhere be well.

So still carrying and holding whatever warmth we're feeling in our hearts, let's start to move, little movements of things. fingers and toes, opening the eyes, raising the eyes, having a little stretch. Thank you very much indeed for joining me on another meditation. What a joy it is to get to spend this time with you. Have a wonderful rest of your day. So, how was that for you? How do you feel now compared to when you started?

You see, just a few minutes of meditation each morning, helps me start off each day feeling calmer, grounded and more present. So if you want to join this free 30-day meditation challenge, all you have to do is go to the way app.com forward slash live more to sign up and receive practical tips, exclusive content, and 30 free meditation sessions to get you started. If you enjoyed today's episode, it is always appreciated. if you can take a moment to share the podcast with your friends and family or leave a review on Apple Podcasts.

Thank you so much for listening. Have a wonderful week and always remember you are the architect of your own health. Making lifestyle change is always worth it because when you feel better, you live more.