Mindfulness Exercises For Loving Kindness & Compassion

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

Seeing Other People As Human Beings Rather Than Labels

Seeing Other People As Human Beings Rather Than Labels

Seeing Other People As Human Beings Rather Than Labels. With this meditation practice, it allows the mind to objectively see ...
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Wisdom

Wisdom

Philosophy means, in Ancient Greek, the love of wisdom. But the word wisdom can sound very big and forbidding; what ...
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Stopping Obsessive Thoughts About The Past

Stopping Obsessive Thoughts About The Past

Stopping Obsessive Thoughts About The Past. This mindfulness practice helps you see rumination patterns clearly, respond to them with patient ...
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Simple Meditation Techniques for Beginners to Practice Daily

Simple Meditation Techniques for Beginners to Practice Daily

Meditation can bring about a wonderful feeling of calmness. When done regularly, meditation can help you to feel more at ...
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mindfulness exercises

Contentment

Listen to Guided Meditation on Contentment audio by Gil Fronsdal. Gil Fronsdal is the primary teacher for the "Insight Meditation ...
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Lesson from Nature

Focus Booster (Binaural Beat)

Binaural Beat to Boost Focus. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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9 Mindfulness Exercises for Anxiety

9 Mindfulness Exercises for Anxiety

An estimated 264 million people live with some type of anxiety disorder. Mindfulness meditation can help. Here are 9 mindfulness ...
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Building Confidence for Social Settings and Meeting New People

Building Confidence For Social Settings And Meeting New People

Building Confidence For Social Settings. This script is a worthy consideration for intermediate to advanced groups ready to explore the ...
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Flowering of Compassion

You Are Not Your Fault

Wes Nisker talks about the topic You Are Not Your Fault. Wes explains that our existence is no accident, that ...
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Nature of Awareness

Impermanence As Uncertainty

Why impermanence as uncertainty? Ajahn Amaro teaches Buddhist wisdom discrimination is consciousness, nondiscrimination is wisdom ...
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OM Chanting 432Hz

OM Chanting @ 432 Hz

Learn how to do proper OM chanting with 432 Hz music in the background. Acknowledge and feel your connection with ...
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Practice Hunger Mindfulness by Ken Wilber

Practice: Hunger Mindfulness

Ken Wilber presents the practice of hunger mindfulness in this video. He talks about proper ways you can do like ...
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Reflections on the Splendor of Generosity

Reflections on the Splendor of Generosity

Phillip Moffitt talks about Reflections on the Splendor of Generosity. This particular meditation is to acknowledge the practice of compassionate ...
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Free Mindful Parenting Online Conference

Free Mindful Parenting Online Conference

There's no such thing as "the perfect parent." Join our Free Mindful Parenting Online Conference and learn how to face ...
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Scheduling Worry Time

Scheduling Worry Time

Minimize the pull of your worries by scheduling a daily worry time, allowing you to increase your control over where ...
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I’m Right, You’re Wrong!

I’m Right, You’re Wrong!

Learn loving-kindness, benevolence, radical acceptance and non-aversion in the core of the first brahma-vihāra - mettā, presented in this book ...
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Experience gratitude

Experience Gratitude

Has gratitude been unrecognized or forgotten? Your experience with gratitude can help to recognize where it has been present and ...
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Meditation: Tonglen

Meditation: Tonglen

Tara Brach leads a guided Meditation: Tonglen. The natural suffering we encounter is the gateway to compassion. Let loving awareness ...
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Equanimity

Equanimity

Donald Rothberg discusses the nature of Equanimity, what are the challenges and difficulties, & why it is important. Equanimity is ...
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Mindfulness meditation

Ripples of Happiness

Matthew Brensilver talks about Ripples of Happiness. Practicing in the spirit of generosity and compassion deeply benefits not just others ...
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Reflection on Mortality

Reflection on Mortality

Reflection on Mortality - this meditation technique might be heavy but it's a worthwhile exercise. Meditating in depth can change ...
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Deepest Truth of Human Existence

Deepest Truth Of Human Existence

Eckhart Tolle gives a talking meditation about connecting with the deepest truth of human existence, which means knowing yourself at ...
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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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Manage Stress Dont Eliminate

Manage Stress, Don’t Eliminate It

Are you stressed out, feeling overwhelmed and under pressure? Michael Weinberger explains that it is important to manage stress, and ...
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Dhammapada Reflections Volume 3

Dhammapada Reflections Volume 3

This third volume of the Dhammapada Reflections brings you new pearls of wisdom by the Buddha that you can learn, ...
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Visual and Tactile Meditation Techniques for Stress

Visual and Tactile Meditation Techniques for Stress

Stress is a part of our everyday lives; it’s impossible to imagine a life without it. Even while we’re doing ...
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How To Be Warm

How To Be Warm

Being polite isn’t enough to win one friend. We also need to learn the art of being warm. Here are ...
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Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 4/5

Rona Kabatznick leads Part 4 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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Penetrating Equanimity

Penetrating Equanimity

Phillip Moffitt talks about Penetrating Equanimity. "Teach us to care and not to care, teach us to sit still." This ...
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Taking Refuge in Your Own True Nature

Taking Refuge in Your Own True Nature [Audio]

Taking Refuge in Your Own True Nature is a guided meditation lead by Tara Brach a meditation teacher, psychologist and ...
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timing your contributions to conversations

Timing Your Contributions to Conversations

To begin this Mindfulness Exercise on Conversation Contribution, please bring kind awareness to- why you chose this topic- how your belly, ...
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Mindfulness at Christmas [Video]

Mindfulness at Christmas

Christmas can be really tough for everyone, but by practicing mindfulness you can combat stress, change and transform the spirit ...
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SIY 103.5 Leading with Compassion

SIY 103.5 – Leading with Compassion

In today's workplace, being a loved and effective manager at the same time can be challenging. Through mindfulness, learn how ...
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Lesson from Nature

The Way of Heartfulness [Audio]

The Way of Heartfulness, by Sharda Rogell:Let’s begin the ___ receiving. First, I want to congratulate you for getting through ...
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Nature of Awareness

Equanimity: Finding Balance In Difficult Times

James Baraz talks about pain and suffering in the world. We have the power to alleviate pain. Find balance in ...
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A Dialog with Ram Dass and Eckhart Tolle

Ram Dass with Eckhart Tolle

Ram Dass and Eckhart Tolle get together for the 1st time on the same stage to talk about spiritual awakening ...
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Conscious Expression [Video]

Conscious Expression [Video]

Impulsive reactions are not good for you or anyone around you. Mindfulness practice teaches you emotional intelligence through conscious expression ...
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OM Chanting @417 Hz Removes All Negative Blocks

OM Chanting @417 Hz | Removes All Negative Blocks

This OM Chanting @417 Hz for meditation reveals a beautiful frequency that removes all negative blocks, letting positivity take place ...
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how to stay focused

How to Stay Focused

To begin this Mindfulness Exercise on Staying Focused, please bring kind awareness to- why you chose this topic- how your belly, ...
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Visualizing a Beautiful Island for Sleep

Visualizing A Beautiful Island For Sleep

Visualizing A Beautiful Island For Sleep is a great guided meditation script that allows for relaxation and smoothly transition to ...
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Instructions Gathering the Scattered Mind [Audio]

Instructions: Gathering the Scattered Mind [Audio]

The purpose of mindfulness is to gather the scattered mind, to bring back the mind to the present moment, to ...
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Guided Metta Meditation

Guided Metta Meditation with Joseph Goldstein

Joseph Goldstein takes you on a calming, guided Metta meditation for 48 minutes to help you understand what loving-kindness in ...
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Self-Advocacy

Self-Advocacy

As we rush on in our busy lives, we often neglect to take care of ourselves. This mindfulness meditation will ...
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How To Build Confidence Talking About Mindfulness

How To Build Confidence Talking About Mindfulness

Mindfulness teachings impart its relevance to focus on the practice and not the outcome. Learn how to build confidence talking ...
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Meditation For Gratitude

Guided Meditation For Gratitude

This is a 10 minute guided meditation that is meant to help you start your day in a calm and ...
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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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