Mindfulness Exercises For Loving Kindness & Compassion

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

Dont worry, be happy

Susan David: How Forcing Positivity Can Create Despair

I do have concerns about the over arching societal messaging that we are hearing, which is that we should focus ...
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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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Mantras for Deep Inner Peace

Mantras for Deep Inner Peace

These 8 Mantras for Deep Inner Peace can have a powerful effect in calming your mind. Use it as background ...
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Who Am I

Who Am I?

What is it that makes us most distinctively ourselves? Our bodies, our memories, our values...? Take a tour through the ...
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facilitating your learning

Facilitating your Learning

To begin this Mindfulness Exercise on Facilitating Learning, please bring kind awareness to- why you chose this topic- how your belly, ...
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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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Simply Stopping

Simply Stopping

Simply Stopping. This is a simple guided meditation script that reminds us that we can stop whatever we're doing & ...
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Lesson from Nature

The 12 Myths of the Mindfulness Movement [Audio]

The 12 Myths of the Mindfulness Movement, by Diana Winston:So, I’ve had the pleasure of many, many years practicing mindfulness, ...
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Power and worthiness

Power and Worthiness

Gil Fronsdal talks about Power and Worthiness. Strength, dignity, value, power, and confidence all these happen within you ...
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Beauty, Hope, and Fear

Beauty, Hope & Fear

Jack Kornfield talks about Beauty, Hope, and Fear. The real beauty is inner beauty. If your heart is pure, then ...
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Wise Concentration

Wise Concentration

Marcia Rose talks about wise concentration. It's one of the 7 factors of awakening: mindfulness, investigation, energy, joy, tranquility, concentration ...
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How Your Gut Influences Your Mental Health It’s Practically a Second Brain Dr. Emeran Mayer

Emeran Mayer: Gut Influences Mental Health – Second Brain

Neuroscientists now think of the gut as a "second brain"; it independently controls your digestive processes and is in constant ...
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The Power of Gratitude Meditation

The Power of Gratitude

The Power of Gratitude & 7 Ways To Cultivate ItMost of us have learned that it’s good to be grateful, ...
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Body Scan B

Body Scan B

Body Scan B is part of the FitMind Meditation Program. It is designed to help you feel and bring awareness ...
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Your Brain on Mindfulness

Your Brain on Mindfulness

As with any muscle, the brain must exercise this practice of mindfulness in order to appreciate the completeness of being ...
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Focused attention

Focused Attention & Concentration

Sean Fargo leads a guided meditation focused attention and concentration. This meditation is useful to increase focus and mindfulness ...
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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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Existence Is Quite Weird

Existence is Quite Weird

Existence is quite weird. How odd it is that we live on an unimportant rock ball that revolves about an ...
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Lesson from Nature, Pain Relief

Pain Relief (Binaural Beat)

Binaural Beat for Pain Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Jon Kabat-Zinn, Soren Gordhamer Mindfulness Movement

Jon Kabat-Zinn, Soren Gordhamer: Mindfulness Movement

Jon Kabat-Zinn and Soren Gordhamer talk about the challenges faced by the mindfulness movement in America. Know their insights in ...
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Basic Goodness and Harmony (Chogyam Trungpa)

Basic Goodness and Harmony (Chogyam Trungpa)

And we begin to feel that way ourselves, that basic goodness exists in ourselves. For the very reason that you ...
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One Thing You Should Always Remember

One Thing You Should Always Remember

What’s the one thing that you should always remember about life? According to Prince Ea, just step back out of ...
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The Magic of Awareness, Poetry Beauty and Art

The Magic of Awareness – Meditation

I suggest to low down the volume of this audible in order to gain the best experience of meditation as ...
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Gil Fronsdal

Guided Metta

Guided Metta meditation led by Gil Fronsdal. Metta is Loving-Kindness, is one of the cornerstones of Buddhist Practice and a ...
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Mindfulness exercise

Being For Yourself

Rick Hanson talks about Being For Yourself. To learn how to do this, we apply the wisdom from Buddhism and ...
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Find Your Creative Flow State

Find Your Creative Flow State

Find your creative flow state and how you can be in the zone of creativity that will allow you to ...
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417Hz Wipes Out All the Negative Energy

417 Hz | Wipes Out All the Negative Energy

Listen to this 9-hour long 417 Hz Solfeggio miracle sleep music and wipe out all the negative energy from inside ...
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Why You Need An Early Night [Video]

Why You Need An Early Night [Video]

Lack of good sleep and exhaustion affect our lives more than we can imagine. Watch why getting an early night's ...
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mindful life design

Your Free Mindful Life Blueprint

Mindful life design is a tool for creating a mindful life. Check out our mindful life design blueprint worksheet and ...
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Meditation-Benefits-for-Your-Mind-and-Body-featured-image

Meditation Benefits for Your Mind and Body

Concentration is at the core of all types of meditation. When you meditate you can reach a state of deep ...
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Russell Brand - Time for a Spiritual Revolution

Russell Brand – Time for a Spiritual Revolution

Russell Brand criticizes the current cultural narrative that supports elitism and exploits people and argues that a spiritual revolution will ...
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My Embarassing Story of Fear [Video]

My Embarrassing Story of Fear

A wonderful embarrassing story of fear of then a budding rapper. How do you overcome fear when a big break ...
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Dan Siegel

How To Increase Awareness [Audio]

A talk on increasing awareness by Dan Siegel:First, he’s become a really good friend, kind of kindred spirits for the last ...
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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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Achieving More Balance in Your Life

5 Ways To Achieve More Balance In Your Life

There’s always another level of balance and proficiency in managing your life. Here are five strategies to help you achieve ...
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The Mind and Your Reality - Thought Provoking

The Mind and Your Reality

Mind and reality. There is no reality because reality is an illusion. Rule your mind, or it will rule you, ...
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Re-relaxing The Drifting Mind With A Home Base

Re-relaxing The Drifting Mind With A Home Base

Re-relaxing the Drifting Mind With A Home Base. The mind has a tendency to continually bubbling to the surface, so ...
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feeling good about supporting others

Feeling Good About Supporting Others

To begin this Mindfulness Exercise on Supporting Others, please bring kind awareness to- why you chose this topic- how your ...
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Fear Of Missing Out

Fear Of Missing Out

There are two ways of viewing the Fear of Missing Out (FOMO): Romantic and Classical. To the Romantic temperament, missing ...
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3 Simple & Effective Mindfulness Exercises for Professionals

3 Simple & Effective Mindfulness Exercises for Professionals

Here are a few mindfulness exercises for professionals that will help you to take charge of your mood, no matter ...
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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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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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Tibetan Healing Sounds

Tibetan Healing Sounds

Listen to 11 hours of Tibetan healing sounds produced by Tibetan bowls for meditation, relaxation, and calming effects to help ...
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Waking Up in a Changing World

Waking Up in a Changing World

Mark Coleman talks about Waking Up in a Changing World. Climate change is here to stay. We can only mitigate ...
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Relieving stress

Relieving Stress

Sean Fargo leads a meditation to relieve stress. Instructing the body and mind to mindfulness, relaxing and feeling without judgment ...
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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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