Mindfulness Exercises For Loving Kindness & Compassion

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

Beauty, Hope, and Fear

Reflection on Monet Poem

Marcia Rose reflects on the Monet Poem: Monet refuses the Operation by Lisel Mueller. And another, Shoveling Snow With Buddha ...
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Share an Uplifting and Hopeful Story

Retelling an Uplifting Story

This mindfulness exercise guides you on how to share an uplifting and hopeful story that can reduce stress or even ...
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Calming Mindfulness Meditation Before Sleeping

Calming Mindfulness Meditation Before Sleeping

Listen to this short mindfulness meditation by Jason Stephenson, followed by 45 minutes of peaceful sleep music to help you ...
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Meditation Changes Your Brain for the Better, Even if You're Not a Monk

Meditation Changes Your Brain for the Better, Even if You’re Not a Monk

You don’t have to become a monk to learn the benefits of meditation. It can improve your brain functions. Feeling ...
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Guided Sleep Meditation for Insomnia Sleep Relaxation Calm your Mind

Guided Sleep Meditation for Insomnia (Sleep, Relaxation, Calm your Mind)

Calm your mind and fall into a deep sleep by listening to this spoken guided meditation for insomnia and relaxation ...
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Letting life be, Just as it is

Letting Life Be, Just As It Is

Tara Brach leads a guided body scan meditation about Letting Life Be Just As It Is. Sense sounds not just ...
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Native American Indian Meditation

Native American Indian Meditation: Shamanic Flute Music

Enhance your experience of meditation with this Native American Indian meditation music, which combines shamanic flute music, healing music, and ...
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Whole Body Breathing

Whole Body Breathing

This Whole Body Breathing Meditation Script can be useful in guiding beginners to do whole-body scanning to promote calm, relaxation ...
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4 Minute Meditation by Tara Brach, Mindfulness Meditation

Appreciating the Little Things

Begin to take notice and appreciate the little things around you. Even these little things offer us a chance to ...
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Margarita-Loinaz

We are the Earth [Audio]

We are the Earth, by Margarita Loinaz: About Margarita Loinaz:Margarita Loinaz, M.D. has been a Buddhist practitioner since 1977 in ...
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Science Validates the Virtues of Mindfulness

Science Validates the Virtues of Mindfulness

Ancient beliefs about the power of mindfulness and meditation to transform lives are validated by modern science. Arianna Huffington explains ...
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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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Thanissaro Bhikkhu & Just This Breath [Video]

Thanissaro Bhikkhu – Just This Breath [Video]

Published on Feb 22, 2014An inspiring and wonderful dhamma talk on putting all our focus and attention on the breath ...
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Deep Relaxing Sleep Music: Go For Your Deepest Sleep

Deep Relaxing Sleep Music: Go For Your Deepest Sleep

This 3-hour, non-stop video features hypnotizing sleep music that incorporates delta tones to help you sleep deeper, better and longer ...
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Gratitude Journal 3

Gratitude Journal 3

This Mindfulness Exercise guides readers on how to keep a gratitude journal, where they would write a detailed entry about ...
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Empowering Your Three Intelligence Centers

Empowering Your Three Intelligence Centers

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Empowering-Your-Three-Intelligence-Centers.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Nachiketa and the Lord of Death

Nachiketa and the Lord of Death

Jack Kornfield tells the story of Nachiketa who puts his ego before him unafraid to face the Lord of Death ...
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Recognition and Care for Those Who Frustrate You

Recognition and Care for Those Who Frustrate You

A Meditation Script: Recognition and Care for Those Who Frustrate You. You can open the heart and train it to ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Meditation – Nine Breathing Exercises to Release Dead Energies

Anam Thubten leads a meditation: 9 breathing exercises to release dead energies. Dead energies are frozen energies such as staled ...
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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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stepping up your support of others

Stepping up Your Support of Others

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Stepping-Up-Your-Support-of-Others.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Using RAIN for Difficult Emotions and Thoughts

Using RAIN For Difficult Emotions And Thoughts

Using RAIN for Difficult Emotions and Thoughts is a great guided meditation script that you can use on all difficult ...
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Growing Happiness in the Mind

Growing Happiness in the Mind

Growing Happiness in the Mind. As you train the mind to rejoice in happiness, you gain many benefits. You feel ...
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Overcoming Anxious Thoughts

Overcoming Anxious Thoughts

You can overcome your anxiety by estimating the real odds that your anxious thoughts will become a reality and then ...
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appreciating your accomplishments

Appreciating Your Accomplishments

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/04/Appreciating-Your-Accomplishments-1.pdfFurther Reading: Six Questions For Greater AccomplishmentLearn How to Appreciate All You Have Accomplished Instance 1 ...
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You Are Worthy Freedom [Audio] by Bob Stahl

You Are Worthy: Freedom [Audio]

You Are Worthy: Freedom. Bob Stahl shares a story that leads to a sense of a shared world full of ...
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Affirmations

Affirmations

Affirmations help us to develop a positive mindset and thus break down the barriers that negative thinking puts up in ...
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Lessons from Nature

Nature: Tropical Storm

Nature Sounds: Tropical Storm. Thunder rumbles the sky as the heavy rain pours down. The rain is cooling down the ...
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Mind Body Problem

The Mind Body Problem

A closer look at the relationship between others' perspective of us in relation to our bodies, and how this affects ...
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All 7 Chakras Healing Chants Chakra Seed Mantras Meditation Music

ALL 7 CHAKRAS HEALING CHANTS | Chakra Seed Mantras Meditation Music

If you enjoy soothing sounds to meditate to, you're going to love our Chakra Seed Mantras Meditation Music. These healing ...
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Mark Higbie How Ford Fosters Mindfulness at Work

How Ford Fosters Mindfulness at Work

Mark Higbie shares how Ford Motor Company incorporates mindfulness practice in their routine and how this has been greatly beneficial ...
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Guided Meditation on Dukkha with Ayya Khema [Video]

Guided Meditation on Dukkha (stress) with Ayya Khema [Video]

Published on Oct 7, 2014This is a guided meditation with Buddhist nun Ayya Khema on how to investigate the nature ...
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The Right Culture For Your Team in 3 Easy Steps

The Right Culture For Your Team in 3 Easy Steps

As a leader, you can set the right culture for your team in 3 easy steps: define the standards; demonstrate ...
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Gaining Strength By Making Smarter Decisions

Gaining Strength By Making Smarter Decisions

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Gaining-Strength-by-Making-Smarter-Decisions.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Self Sabotage

Self Sabotage

Even though we believe we’re interested in happiness, many of us go in for a particular kind of destructive behaviour: ...
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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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Top 10 Most Popular Mindfulness Worksheets

Top 10 Most Popular Mindfulness Worksheets

Our 10 most popular mindfulness worksheets cover a wide range of topics designed to help you. Download them for free ...
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Does Willpower Play In Awakening?

What Part Does Willpower Play In Awakening?

Little to no part; instead, surrender to the moment.Instance 150Guided AudioMeditations Effective for reducing stress, anxiety, depression and insomnia.$48 Download ...
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Grounding Meditation

Grounding Meditation

This Free Script for Grounding Meditation will help you to be in touch with your sensory experience at the present ...
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Take Action In Your Life

Take Action In Your Life

Are you stuck in analysis paralysis? Is there something you should be doing, but but you consistently find that you ...
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The Fear of Being Bad in Bed [Video]

The Fear of Being Bad in Bed

Being good or bad in bed has nothing to do with physical exertion; it’s all about a mutual nakedness of ...
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Mindfulness exercise

Impulse To Freedom

Anam Thubten urges us to find out about the thought of our impulse to freedom. A spiritual impulse which is ...
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Meditation Techniques for Anxiety: Posture, Breath and Chakras

Meditation Techniques for Anxiety: Posture, Breath and Chakras

Most people turn to meditation when they have anxiety or stress-related issues. However, meditation is more than just a cure ...
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Value

What Value Do You Have of People

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/What-Value-Do-You-Have-of-People.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Lesson from Nature, Soulmate Attraction

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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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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