Mindfulness Exercises For Loving Kindness & Compassion
Feel more care, loving kindness and compassion with our free mindfulness exercises, guided meditations, mindfulness worksheets and more.
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 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.
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 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:
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:
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.