Mindfulness Exercises For Loving Kindness & Compassion

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

Depressed for a Long Time

Depressed for a Long Time

How do you battle depression? According to Prince Ea, the key is to believe that “this too shall pass,” that ...
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Three Minute Mindfulness of Sounds Meditation

Three Minute Mindfulness of Sounds Meditation

This 3-minute meditation will guide you through a process of becoming mindful of sounds. Something that you can do anywhere ...
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Guided Big Sky Meditation with Jack Kornfield

Guided Big Sky Meditation with Jack Kornfield [Video]

Guided Big Sky Meditation with Jack Kornfield. This meditation is for the instructions working with the sense of sound and ...
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Resolve Conflicts as One Team [Video]

Resolve Conflicts as One Team [Video]

It can be quite challenging to maintain a team and resolve conflicts as one unit. Watch this video and learn ...
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The Best Of Mozart Slowed Down 432Hz

The Best Of Mozart – Slowed Down @ 432Hz

Enjoy the best piano sonatas by Mozart specially recorded at the natural frequency of the Cosmos, 432Hz, for a unique ...
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Conscious Way to Do Business [Video]

Conscious Way to Do Business [Video]

In this video, Fred Kofman explains his program that includes coaching sessions to help clients develop a more conscious way ...
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Working with fear

Working With Fear

Joseph Goldstein talks about Working With Fear. Fear of change, unknown or death, it's possible to relax at the edge ...
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Empowering Your Three Intelligence Centers

Empowering Your Three Intelligence Centers

To begin this Mindfulness Exercise on Your 3 Centers, please bring kind awareness to- why you chose this topic- how your ...
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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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Morning Affirmations To Condition Your Mind for The Best Day Ever

Morning Affirmations To Condition Your Mind for The Best Day Ever

Here's a video of morning affirmations to condition your mind for the best day ever. Let go of negative thoughts ...
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Reflecting on What Connected You

Reflecting On What Connected You

Reflecting on What Connected You. This is a lengthy meditation script that helps you trace your connections and relationships with ...
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where are you going

Where Are You Going?

To begin this Mindfulness Exercise on Where You're Going, please bring kind awareness to- why you chose this topic- how your ...
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Secrets to Developing Emotional Mastery

Secrets to Developing Emotional Mastery

Valuable tips from Brendon Burchard that will allow you to to gain better control over your emotions and how this ...
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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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Forgiveness Practice

Forgiveness Practice

Forgiveness practice can be done in different ways. In cultures, it's an interpersonal practice while in Buddhist practice, it's more ...
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Is There A Purpose To Living

Is there a Purpose to Living?

Nature has no purpose. Purposelessness is what makes us perfectly rational human beings. We must trust ourselves to a nature ...
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Leading An Effective Culture

Leading An Effective Culture

Linkedin Vice President Fred Kofman explains why leadership behavior is the most important tool for shaping, managing and changing organizational ...
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Sleep Guided Meditation for Sleeping Deep Relaxation Hypnosis

Sleep Guided Meditation (Spoken) for Sleeping, Deep Relaxation (with Rain & Fire Sounds) Hypnosis

A healing deep sleep meditation by Jason Stephenson. Come inside the log cabin with the log fire, enjoy the moments ...
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Deep Sleep Meditation

Deep Sleep Meditation Music for Insomnia

Millions of people struggle with insomnia, but this meditation music can help you experience a better night of sleep. Check ...
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Mindful Media

Mindful Media

Mindful Media. Media is a major stressor. This script (that reads like an exercise) helps its readers and listeners to ...
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Identifying Strengths & Strengths Journal

Identifying Strengths & Strengths Journal

This mindfulness exercise will guide you towards starting a strengths journal as a way to identify and honor your strengths ...
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Help Others Manage Emotions

Help Others Manage Emotions

Master your emotions & bring equanimity to any relationship by helping others manage their own. This guide shows you the ...
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Free Guided Visualizations

Free Guided Visualizations

If you need help in practicing the techniques of mindfulness, download our free guided visualizations to help you get to ...
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Lesson from Nature

Nature: Lazy Summer Day

Nature Sounds Series: Lazy Summer Day. You find yourself enjoying the soft rain as it fell on a warm summer ...
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Forty Five Minute Meditation

Forty Five Minute Meditation – Just Bells With 5 Minute Intervals

Available for download, audible media of 45-minute meditation with just bells. The 5-minute intervals are good for parts of stress ...
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Why We're All So Anxious

Why We’re All So Anxious

Most of us are anxious pretty much all the time due to a variety of reasons. The single most important ...
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mindfulness meditations online

Unentangled Knowing

Guy Armstrong says "unentangled" means preventing the tangling from happening. So unentangled knowing is the kind that prevents tangling from ...
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Understanding Neuroplasticity by Rick Hanson

Understanding Neuroplasticity

Rick Hanson discusses neuroplasticity and 3 facts about the brain. One is that we can use our mind to change ...
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Dont Hold Back by Pasanno Bhikkhu

Don’t Hold Back

When we realize that our basic needs are satisfied, it is much easier for contentment to arise. Actually, what we ...
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True Wisdom Of The Eagle And Condor

True Wisdom Of The Eagle And Condor

Spring Washam talks about the merging of wisdom and compassion: True Wisdom of the Eagle and Condor. How one grows ...
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Sky Gazing FI

Sky Gazing

Connect to reality and awareness by following this mindfulness exercise on sky gazing. Simply look at the sky and allow ...
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The We Cure

The ‘We’ Cure

This 'We' Cure practice focuses on the power of being a benefactor. Benefactors are people who have the best interests ...
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EXHALE A Visual Meditation

EXHALE – A Visual Meditation

Taste the fresh air by watching. This short visual meditation with soothing music by Loy Wesselburg might be just what ...
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Relieving stress

Spirituality and Politics

Jack Kornfield leads a guided meditation about Spirituality and Politics. It's a lengthy broadcast starting with a beautiful song you ...
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Dalai Lamas Top 10 Rules

Dalai Lama’s Top 10 Rules

A monk of the Gelug school of Tibetan Buddhism and a Nobel Peace Prize winner, the Dalai Lama gives you ...
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Creativity Is Madness [Video]

Creativity Is Madness

There is a connection between creativity and madness. Artists are mad men who are somehow able to domesticate their madness ...
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Being A Good Listener

Being A Good Listener

How to be a good listener: give encouragement to the person talking; urge clarification; don't moralize; separate disagreement from criticism ...
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Calming Peaceful Music

Calming Peaceful Music

Relax. Let go of the stress & tension & fall asleep better & faster with the soothing sounds of our ...
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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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Several Meditation In One

Several Meditations In One

Several Meditations in One is an expansive form of Guided Meditation Script that combines several meditations from different sorts and ...
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Could You Elaborate On Ego Versus Healthy Self-Esteem

Could You Elaborate On Ego Versus Healthy Self-Esteem?

How well can you differentiate your ego and self-esteem? Learn to incorporate mindfulness on elaborating ego versus healthy self-esteem ...
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Minfulness meditation

Three Ways Meditation Benefits Millions

When many people think of the benefits of meditation, they think of the relaxing or calming factor it provides for ...
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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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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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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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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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