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Mindfulness Exercises For Loving Kindness & Compassion

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

The Power of Yoga to Heal

The Wounded Warrior: The Power of Yoga to Heal

Dan Nevins talks about how yoga is a really good practice that not only heals the body but also nourishes ...
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Mindful Art of Thich Nhat Hanh

The Mindful Art of Thich Nhat Hanh

This video shows an intimate encounter with the Mindful Art of Thich Nhat Hanh. Appreciate Thich Nhat Hanh’s calligraphic meditation ...
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Mindfulness meditation

Mindfulness & Pain 4: Balance and Equanimity

Oren Sofer talks about Balance and Equanimity as Part 4 of Mindfulness and Pain. Wisdom and Balance are the two ...
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Resolving Conflict Between Teammates [Video]

Resolving Conflict Between Teammates [Video]

In your everyday work life, it is not unusual to encounter conflicts between teammates. Resolve conflicts properly with this video ...
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Warm Hands Visualization

Warm Hands Visualization

In this mindfulness exercise on Warm Hands Visualization, you will imagine warming up your hands and feet as a relaxation ...
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Nature of Awareness

What Is Your Original Face?

Anam Thubten leads us further in our longing to self-discovery. How awakening our consciousness reveals our original face ...
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Working with a Nightmare

Working with a Nightmare

Working with a nightmare is a powerful way to reconnect with the “juice” of life. It can relieve anxiety and ...
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mindfulness exercises guided meditation 6, letting thoughts come and go

Letting Thought Clouds Come and Go

Tara Brach leads a guided body scan meditation on Letting Thoughts Come Come and Go. At some point, the mind ...
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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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3 Hour Reiki Healing Music

3 Hour Reiki Healing Music

Three hours of Reiki healing music, ideal as meditation music, calming music, soothing music, and relaxing music that encourages a ...
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Noting Gone

Noting Gone

We turn our awareness into vanishing of sensations rather than arising of awareness. This practice of Noting Gone is specially ...
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Guided Meditation with Jack Kornfield

Guided Meditation with Jack Kornfield

This 45-minute guided meditation audio clip by Jack Kornfield is designed to help you recenter and reestablish your equilibrium, serenity, ...
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Peaceful Sleep Music

Peaceful Sleep Music

"Love" Peaceful Music is specially selected by Jason Stephenson to help you relax and go to sleep. Use it during ...
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Dalai Lama Why Meditate

Dalai Lama: “Why Meditate?”

The Dalai Lama talks about the importance of meditation for day to day well-being. Meditating helps turn a moment of ...
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Mindfulness as strength

Mindfulness as Strength

Gil Fronsdal talks about Mindfulness as Strength. Being careful and paying attention to what's happening in the present. Otherwise, there's ...
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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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Total Eclipse of the Heart

Total Eclipse of the Heart

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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Can Mindfulness Meditation Help You Sleep Better

Can Mindfulness Meditation Help You Sleep Better?

By practicing this mindfulness meditation at night, it can help you sleep better in a natural way while keeping stress ...
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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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How Meditation Can Lead to a Vegan Diet

Russell Simmons: How Meditation Can Lead to a Vegan Diet

A great discussion on the tie-up between yoga and meditation and one's diet & it's significance in your personal wellness ...
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awakening your joy

Awakening Your Joy

To begin this Mindfulness Exercise on Awakening Joy, please bring kind awareness to- why you chose this topic- how your ...
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Mindfulness exercise

Intimacy

Rick Hanson talks about Intimacy, how our experiences in childhood can impact our relationships later in life and what people ...
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Self-Inquiry FI

Self Inquiry

Self-inquiry is a meditation technique to get enlightened, i.e. self-realization. It involves focusing your attention on the feeling of being ...
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Tony-Bernhard

The Simplicity of Karma [Audio]

The Simplicity of Karma, by Tony Bernhard: About Tony Bernhard:Tony Bernhard first encountered the dharma in 1965 and became one ...
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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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