Mindfulness Exercises For Loving Kindness & Compassion

Feel more care, loving kindness and compassion with our free mindfulness exercises, guided meditations, mindfulness worksheets and more. 

Patience

Patience

Listen to Guided Meditation on Patience by Marcia Rose. With patience being the most important and necessary quality with mindfulness ...
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Nature of Awareness

Melting Into Love

Anam Thubten urges us to melt into love. Our mind is like water. Its nature is to flow and pristine, ...
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loving kindness meditation

Loving Kindness Meditation

This meditation is the loving-kindness meditation by Kristin Neff. It's meant to generate feelings of goodwill and kindness both for ...
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Balance Meditation App

Balance: A Mindfulness App Made Just For You

Finding “the right way” to meditate can be challenging. Though these ancient practices have become more or less mainstream in ...
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Practicing with Darkness and Light at the Winter Solstice

Practicing with Darkness and Light at the Winter Solstice

In this meditation practice, Donald Rothberg talks about embracing the darkness and inviting in the light especially in this time ...
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Gratitude and gladness

Gratitude and Gladness

Open to the sense of gratitude and gladness. Explore what these experiences are like and how it has the power ...
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Seeing Yourself With Love FI

Seeing Yourself With Love

Seeing Yourself with Love is a mindfulness practice that allows you to see the good qualities within you that others ...
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Loving Kindness

Loving Kindness

Sean Fargo leads a guided meditation on Loving Kindness. Metta or loving-kindness is the movement of love and sense of ...
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Shauna Shapiro How Mindfulness Cultivates Compassion

How Mindfulness Cultivates Compassion

Mindfulness cultivates compassion because of 4 reasons: mindfulness helps us to slow down, to see our interdependence, to remember our ...
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Love And Self-Love

Love And Self-Love

Without a decent amount of self-love, the love of another person will always prove sickening and misguided. We should know ...
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Lesson from Nature

Soulmate Attraction (Binaural Beat)

Attracting your soulmate is possible with mindfulness. This binaural beat will help you reach the grounded, fully present state necessary ...
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Sharing Gratitude – Meditation

Sharing Gratitude – Meditation

Feel the gratitude growing and becoming brighter and brighter with each beat of your heart as you do the sharing ...
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Jon Kabat-Zinn Compassion and Mindfulness

Jon Kabat-Zinn: Compassion And Mindfulness

We are inherently compassionate. The spaciousness of compassion is pure awareness. Mindfulness can help unlock that compassion in us ...
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Settling Into Presence by Eckhart Tolle

Settling Into Presence

A guide to help you settle into presence and rest in the depth of an “unfilled” moment, enabling you to ...
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Guided Meditation On Forgiveness

Guided Meditation on Forgiveness [Audio]

Forgiving doesn’t mean we don’t take care. It’s a movement of our own heart to re-open to life. That we ...
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The Foundation for all Abundance

The Foundation for all Abundance

We always want more than what we have, but how about we take the time to actually appreciate it? Through ...
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Mindfulness exercise

Gratitude

Rick Hanson talks about Gratitude. It's a sort of a catchword for gladness, satisfaction, and fulfillment. These feelings are the ...
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Guided Metta Meditation with Joseph Goldstein [Video]

Guided Metta Meditation with Joseph Goldstein [Video]

Published on Mar 30, 2015Here is a short introductory dharma talk on metta followed by a guided meditation with Buddhist ...
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Roots of Empathy & Impact

Roots of Empathy’s Impact

Mary Gordon discusses the research showing that Roots of Empathy reduces aggression, boosts emotional literacy, and creates more caring children.Instance ...
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Mindfulness for holiday stress

Metta: Near and Far Enemies

The practice of Metta is an exploration. How Metta is relevant in the unfolding of the Dharma? How the heart ...
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3 Boundaries You Must Set in Every Relationship

3 Boundaries You Must Set in Every Relationship

If you want to create healthy relationships, you must learn how to set emotional boundaries. Watch Oprah Winfrey's guests talk ...
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Gratitude Practice

Gratitude Practice

Practicing gratitude is an excellent way to incorporate mindfulness into our daily lives. Click here for a free Gratitude Practice ...
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Attitude of Acceptance

Attitude of Acceptance

In order to develop an attitude of acceptance, you must think about your pain or physical limitations and describe to ...
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Mindfulness exercise

Connection to Life

Guy Armstrong talks about connection to life. How the ego puts us into differentiating ourselves making us less connected to ...
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Robert Thurman: Love Your Enemy

Robert Thurman: Love Your Enemy

This clip features Professor Robert Thurman breaking down the idea of why one should love his or her enemy, and ...
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Gratitude Rock

Gratitude Rock

This Gratitude Rock is a Mindfulness Exercise designed to help you remember the things you are grateful for just by ...
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Lesson from Nature

Guided Compassion Meditation [Audio]

Guided Compassion Meditation by Bonnie Duran:So, we know that compassion is one of four Brahma Vihara’s. It’s a very wholesome and ...
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Kamala-Masters

Guided Equanimity with Awareness Practice [Audio]

Guided Equanimity with Awareness Practice, by Kamala Masters: About Kamala Masters: It has long been important for me to offer ...
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Gratitude Worksheet

Gratitude Worksheet

This Gratitude Worksheet guides us on how to acknowledge the things that we are grateful for, why we are grateful, ...
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Achaan Sucitto

Guided Meditation – External Kindness [Audio]

Guided Meditation - External Kindness, by Achaan Sucitto:About Achaan Sucitto:As a monk, I bring a strong commitment, along with the ...
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Sharon Salzberg & Phoenix Soleil Fierce Compassion

Fierce Compassion & Self Care

Join Sharon Salzberg and Phoenix Soleil as they discuss fierce compassion & self-care and mindfulness at Talks at Google in ...
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Heart Meditation 3 Domains of Forgiveness

Heart Meditation: 3 Domains of Forgiveness [Audio]

Heart Meditation: 3 Domains of Forgiveness. In the Buddhist teachings, the pre-requisite to really, fully waken up our hearts is ...
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Increase Loving Kindness

How To Increase Loving Kindness

Sharon Salzberg talks about Metta- the Practice of Loving Kindness. The kind of loving kindness that does not select but ...
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On Love by Ajahn Jayasaro

On Love

A free, downloadable ebook On Love by Ajahn Jayasaro. It's about mindfulness and the different types of love to make ...
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Gratitude Worksheet 2

Gratitude Worksheet 2

This Gratitude Worksheet will help you appreciate all the positive things in your life, such as relationships you are grateful ...
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Awakening the Heart ~ by Thich Nhat Hanh [Video]

Awakening the Heart ~ by Thich Nhat Hanh [Video]

Published on Oct 11, 2013What is Mindfulness? Mindfulness is the energy of being aware and awake to the present moment ...
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Mindfulness Meditation with Deepak Chopra

Mindfulness Meditation with Deepak Chopra

Explore the cosmic consciousness with Dr. Deepak Chopra in this mindful guided meditation. Watch this video and learn more about ...
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Jack Kornfield 12 Principles of Forgiveness

12 Principles of Forgiveness, Jack Kornfield

Jack Kornfield breaks down the entire process of forgiveness into 12 steps or principles that are aligned with Buddhist philosophy ...
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Seeing Goodness in Others

Seeing Goodness in Others

Seeing the goodness in someone can improve your interactions and relationship with that person, and also bring out the best ...
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Nature of Awareness

The Power of Lovingkindness

The practice of Metta makes the heart more responsive. You'll be surprised you don't even need to learn Metta in ...
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Heart Meditation: Three Domains of Forgiveness [Audio]

Heart Meditation: Three Domains of Forgiveness [Audio]

Heart Meditation: Three Domains of Forgiveness, by Tara Brach: About Tara Brach: A pervasive but often invisible source of suffering ...
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I Am Grateful For

I Am Grateful For

With this Mindfulness Exercise, you will be asked to list down some of the things that you are grateful for, ...
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Guided Compassion Meditation [Audio]

Guided Compassion Meditation [Audio]

Compassion—this capacity to meet what is difficult without following them into despair, overwhelm, or shutdown, or indifference, an open heart ...
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Self compassion

Self-Compassion

Tara Brach talks about the topic Self-Compassion. In these difficult times, we're often cruel on ourselves. It's necessary to have ...
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Gratitude Affirmations

Gratitude Affirmations

Gratitude is one of the essential aspects of living your life to its full potential. Here is a video of ...
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Loving-Kindness, Compassion, and Mindfulness

We have all heard stories about the power of love. No matter what form it comes in, love has the ability to inspire, heal, uplift, and encourage us, even during the heaviest times. But what is this force of love really? What is it in its truest sense? We often hear loving phrases passed around such as “unconditional love” and “loving-kindness,” but it is not always clear how these universal notions of love can be applied to our everyday lives amidst the challenges, hardships, and emotions we all face. As we begin to look more closely at what is meant by words like loving-kindness and unconditional love, we come to better understand what these notions of love refer to and how their essence blossoms alongside our mindfulness practice.

Understanding the Nature of Love

To help to better understand what is meant by unconditional love, it proves useful to first break these associated terms down into simple definitions. From there, we can expand upon these definitions to get a better sense of what unconditional love is and what it is not.

There are a variety of terms we might hear used when it comes to heart-based mindfulness practices. They might be considered synonymous because of the fact that they all point towards the same universal truth that resides in the heart and in all living things. However, there are small differences that exist between their definitions and what they each point to.

Compassion

Compassion is our ability to feel for the suffering of others, and to be moved by their experiences. It is a heartfelt experience of having genuine care and concern for what another person is going through.

Loving-Kindness

Known as metta in the Pali language, loving-kindness is a practice of cultivating compassion, understanding, and love for all living things, beginning with oneself. It is a practice of the Buddhist tradition that guides us to uncover our innate capacity of unconditional love.

Unconditional Love

Unconditional love is the force to which all heart-centered practices point. It is an acknowledgment that beneath everything that lives on the surface, there exists a universal current of love beneath. This notion asks us to love each moment and the people in it exactly as they are.

Unconditional love, compassion, and loving-kindness meditation does not require us to condone or accept any and all behavior, particularly abuse. Abuse should never be tolerated. What these practices do require of us is that we open our hearts a little bit further to our everyday interactions and associated reactions that separate us from others. Heart-centered mindfulness practice asks us to move further into the underlying oneness that binds us. Even when a relationship feels strained, whether that relationship is within ourselves or with another, these forces call us to inquire more deeply than the manner by which the conditioned mind habitually moves due to our conditioning.

Unconditional love and compassion, when practiced through either loving-kindness meditation or another heart-based practice, simply asks us to engage with the world through an open heart, rather than through the mind we are so accustomed to unconsciously engaging. It asks us to let go of the rational, analytic mind and return to a sense of openness within, a place that is better equipped to help us understand the root of whatever conflict is arising. Through consciously embracing these forces during meditation, or during any thought wave or interaction that arises, we hone in on our ability to pay attention. This is the art of mindfulness.

How Mindfulness Fuels the Heart

Mindfulness practice promotes the experience of unconditional love, inwardly and outwardly – that is, it supports the expression and deepening of positive heart-associated emotions such as compassion, empathy, understanding, connection, acceptance, and warmth.

How does mindfulness make the heart happy? There are a few studied mechanisms by which these practices work. Mindfulness practice can help us to:

  • Better understand and regulate our emotions, making it easier to find clarity within rising waves and to connect with others in the presence of whatever raw emotion is present
  • Experience increased empathy, making it easier for us to understand and share what another person is going through
  • Improve self-compassion, helping to reduce negative self-talk and increase acceptance of ourselves exactly as we are
  • Increase spirituality and/or deepen our understanding of oneness, connecting us to an intuitive knowing that we are all one and the same

It is often said that where attention goes energy flows, and no more clearly can this be witnessed than in heart-centered mindfulness practices. Heart-based meditations and mindfulness techniques help us to draw our attention away from the racing mind and into the still, open space of the heart. It calls us more deeply into the body, helping us to better understand everything that moves through us, including our own barriers to unconditional love.

Benefits of Loving-Kindness and Other Heart-Centered Meditations

The heart is the center of our being – our emotional, spiritual, and physical center. When we look towards ancient Vedic knowledge of the chakra system, we find that the heart chakra lies in the center. It is the balancing point between upward- and downward-moving energies. As such, it represents divine union between body and spirit, the visible and invisible, feminine and masculine, or between whatever other dualities can be observed.

There are countless benefits of exploring heart-centered mindfulness practices. With dedication and devotion given to the heart-space, positive benefits can include:

  • Increased resilience, both physical and emotional
  • Reduction of personal bias and negative judgment
  • Improved social interactions and relationships
  • Increased compassion and empathy
  • Reduced self-criticism and increased confidence

Heart-Centered Mindfulness Meditations and Resources

To help increase your experience of the positive benefits associated with mindfulness practice, there are a variety of tools and techniques you can consider exploring. When you are establishing your loving-kindness practice or other heart-centered meditation, it can be helpful to use free, guided recordings to keep your mind focused on the practice. Online worksheets can also help to strengthen your practice by guiding your conscious mind to the heart space and mindfully reflecting on whatever rests there.

Two simple techniques to awaken the heart are outlined below. For each of these mindfulness meditations, bring yourself to a comfortable seated position on a cushion or meditation bench, or in a straight-backed chair. Allow the shoulders to relax and the chest to open. Settle into the space by taking a few slow and steady breaths into the heart, allowing it to expand on the inhalation and soften on the exhalation. Once you are settled, you may begin.

Simple Heart-Based Mindfulness Meditation

  • Beginning by drawing your awareness deeply into the body by holding your attention on the natural flow of your breath. Follow each inhalation and each exhalation, noting any sensations present as the air moves along its path.
  • After a minute or two of breath focus, draw your attention to your stomach. Notice the way energy seems to flow alongside your shift in attention, perhaps witnessing the belly softening, rising, and falling more completely than before. Breathe into the belly for another minute, allowing yourself to come into a state of complete relaxation.
  • Finally, draw your awareness to the heart center. Allow the chest to expand as you breathe into the entirety of the lungs. Let the breath, as it moves through the heart space, be your anchor when thoughts arise.
  • Whenever the mind becomes entranced by a thought or story, simply observe it for a moment with unconditional compassion and acceptance, and then gently guide the thought down to the heart space. Resume focus on this area of the body – on this energetic center of your entire being. Allow the heart to expand in silent power as the mind subsides.
  • Sit with this for a minimum of ten or fifteen minutes, or for longer if you are comfortable with this practice. When you are ready to come back to the outer world, take a moment to offer gratitude to yourself for this practice. Then, draw your awareness to the physical body for a few breaths and then slowly open your eyes.

Loving-Kindness Meditation

  • Once you are grounded into the space you are in, take a few more moments to draw your awareness to the center of your chest. Take a few more deep breaths here.
  • Begin the practice by bringing your own self to mind, exactly as you are. Spend a few moments opening your heart to yourself and, once you are focused, silently speak the following words to offer yourself deep love and compassion:
    May you be loved, may you be safe, may you be happy, may you be at peace.
  • Repeat this series of phrases two more times, allowing yourself to be bathed in your own capacity for unconditional love and acceptance. Take your time you need to sit with these words.
  • When you are ready, allow the image of yourself to melt away and prepare to repeat this practice with three additional people in heart and mind:
    Someone with whom you are close
    Someone to whom you feel neutral
    Someone with whom you have challenges
  • For each of these people, take a few moments to bring them to mind and then heart, repeating the same series of words three times:
    May you be loved, may you be safe, may you be happy, may you be at peace.
  • Take your time with each individual, granting them the time and space to be held unconditionally.
  • When you are ready, let the last image fade away and then bring the whole world to your awareness, repeating the same set of words three times:
    May you be loved, may you be safe, may you be happy, may you be at peace.
  • Let all images dissolve as you rest in silence for a few more moments. Allow the energy of unconditional love to pass through every cell of the body before slowly returning your attention to the world around you.

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