Mindfulness Exercises For Loving Kindness & Compassion

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

I Would Have Wanted More, But I Never Wanted Other

I Would Have Wanted More, But I Never Wanted Other

Sylvia Boorstein brainstorms about "I would have wanted more, but I never wanted other." She explains the power of choice ...
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aligning with your purpose

Aligning With Your Purpose

To begin this Mindfulness Exercise on Aligning With Your Purpose, please bring kind awareness to- why you chose this topic- how your ...
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Gratitude is not in the words

Gratitude Is Not In The Words

Gratitude is not in the words but in the heart, which expresses it. What meaning do you draw from these ...
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To Do When You Feel Lost

bbin体育What To Do When You Feel Lost

Feeling lost in life? Follow these four strategies to find yourself again: talk to a friend & get perspective; go ...
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Mindfulness Dissolves Thoughts

bbin体育Mindfulness Dissolves Thoughts

Meditation is not a way to banish worldly thoughts; your thoughts will never go away. They are dissolved by mindfulness, ...
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how to set realistic expectations

How to Set Realistic Expectations

Learn how to set realistic expectations with practices of mindfulness exercises. Check out this free worksheet and take time to ...
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Mindfulness Exercises for Emotionally Disturbed Kids

Help Kids Develop Mindfulness

Individuals of all ages benefit greatly from developing mindfulness through introspective exercises. These activities train your mind to fully appreciate ...
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Rewriting Your Bad Day

Rewriting Your Bad Day

Rewriting Your Bad Day. No day is 100% bad. You can train the mind to recognize both the good & ...
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Happiness & Self Healing Through Mindfulness By Ajahn Brahmavamso

bbin体育Happiness & Self Healing Through Mindfulness

Happiness & Self Healing Through Mindfulness. Ajahn Brahmavamsa speaks about how mindfulness leads us to relax to combat anxiety that ...
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Breath Focus E

Breath Focus E

Breath Focus E is part of the FitMind Meditation Program. “To master our breath is to be in control of ...
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MAN vs EARTH [Video]

MAN vs EARTH [Video]

Man vs. Earth is a short eye-opener that delivers the no-nonsense truth on how man has ravaged the Earth at ...
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Love Yourself (Self Confidence Exercise)

Love Yourself (Self Confidence Exercise)

Use this self-confidence exercise daily to teach you to love yourself. You are worthy of loving yourself, as treating yourself ...
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what is important to do today

What is Important to do Today

To begin this Mindfulness Exercise on What is Important to Do Today, please bring kind awareness to- why you chose ...
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Relieving Stress With SBNRR Stop Breathe Notice Reflect Respond

Relieving Stress With SBNRR (Stop, Breathe, Notice, Reflect & Respond)

Relieving Stress with SBNRR. In this meditation, we’ll practice cultivating a sense of ease, openness, and space even around difficult ...
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Free ‘Mindfulness For Beginners’ Guides & Journal

Free ‘Mindfulness For Beginners’ Guides & Journal

If you're just entering the world of mindfulness practice, here are some free mindfulness for beginners guides & journals to ...
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Breathe Away Anxious Thoughts

Breathe Away Anxious Thoughts

Breathe Away Anxious Thoughts. This soothing meditation script guides listeners to use their breath as a primary tool for relaxation ...
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Impartial Kindness [Audio]

Impartial Kindness [Audio]

Kindness is a humble word. Usually, when you say about somebody, they’re really kind. It’s like a lukewarm word. It’s ...
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Strengths Exploration

Strengths Exploration

This Strengths Exploration Exercise will help you identify your strengths and how you can use them to your advantage in ...
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Ultimate Tuning And Healing Program

ULTIMATE TUNING & HEALING PROGRAM

This Ultimate Tuning & Healing Program is a 105-min. session of unique sound frequencies in vibrational harmony with each chakra ...
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Using The Power Of Your Mind

Using The Power Of Your Mind

Using The Power Of Your Mind is a short guided meditation script that brings out your mind's potential through visualization, ...
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Self Compassion

Self Compassion

It’s all too easy to be extremely tough on ourselves; we need – at points – to get better at ...
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How Forcing Positivity Can Create Despair

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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finding your way out of the three fears

Finding Your Way Out of the Three Fears

To begin this Mindfulness Exercise on the 3 Fears, please bring kind awareness to- why you chose this topic- how ...
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Is It Better To Be Polite Or Frank

Is It Better to Be Polite or Frank?

A different yet thought-provoking look at the concept of politeness and how it may suggest even the slightest sliver of ...
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Higher Self Meditation

Higher Self Meditation

Higher Self Meditation. This meditation is great for more advanced groups with a deeper understanding of the soul. Journey into ...
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mindfulness meditations online

Teachers And Cults

Jack Kornfield talks about teachers and cults. He expounds the importance of independence or spirituality and truth; in order not ...
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Time for a Spiritual Revolution

Time for a Spiritual Revolution

Certain cultural narratives are promoted that are beneficial only to elites. To counter these false narratives, we need a spiritual ...
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Larry-Yang

Guided Metta: All Beings [Audio]

Guided Metta: All Beings, by Larry Yang:About Larry Yang:Larry Yang, a longtime meditator, trained as a psychotherapist, has taught meditation ...
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Starting Your Day With Mindfulness, Mindfulness Challenge

Starting Your Day With Mindfulness

Starting Your Day With Mindfulness. This is one of the best techniques to help bring mindfulness to everyday living. Nothing ...
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10 Inspirational Mindfulness Quotes

10 Inspirational Mindfulness Quotes

Here are 10 inspirational mindfulness quotes that can inspire us when we need it most. They can be a powerful ...
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Are You a Knower or a Learner

Are You A Knower Or A Learner?

Fred Koffman talks about the difference between a knower (one who acts like he knows everything) and a learner (a ...
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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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What Can We Learn Through Betrayal

What Can We Learn Through Betrayal?

Eckhart Tolle tells us what we can learn through betrayal, reminding us to be careful with the stories the mind ...
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“Me Too” In Popular Mindfulness Communities

“Me Too” In Popular Mindfulness Communities

See how the "Me Too" movement in Popular Mindfulness communities had spread. Get a better understanding of power through the ...
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Overcoming Bad Inner Voices

Overcoming Bad Inner Voices

Don't let those deeply unhelpful inner voices drag you down. We need an alternative voice that reminds us of the ...
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Beautiful Water Sounds

Beautiful Water Sounds

Peaceful and soothing water sounds can help to relax and quiet the mind during meditation. Enjoy this free recording of ...
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Guided Meditation For Healing

Guided Meditation For Healing

This guided meditation is focused on healing that which is troubling your body or your mind today. May it be ...
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mindfulness of emotions

How to Elicit Effective Commitments

Do you have a problem with committing in the workplace? Learn how to commit properly by reading these steps on ...
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Slow Wake Meditation Music

SLOW WAKE

The Slow Wake meditation music is ideal for any mindfulness exercise you want to practice. Get into a meditative state ...
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snack preparation exercise

bbin体育Snack Preparation Exercise

To begin this Mindfulness Exercise on Snack Preparation, please bring kind awareness to- why you chose this topic- how your belly, ...
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Mindfulness for holiday stress

From Difficulties To Freedom

In this audible, Ajahn chants Buddhist teaching. It seemingly paves the way to freedom from a life bound of hatred ...
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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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Lesson from Nature

Guided Compassion Meditation [Audio]

Guided Compassion Meditation by Bonnie Duran:So, we know that compassion is one of four Brahma Vihara’s. It’s a very wholesome and ...
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knowing fear

Knowing Fear – Partner Exercise

To begin this Mindfulness Exercise on Knowing Fear, please bring kind awareness to- why you chose this topic- how your belly, ...
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Mindfulness for holiday stress

Working With Pain

Ajahn teaches Buddhist wisdom on life's difficulties. How pain is ever present in our life. And how we deal with ...
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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

bbin体育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
  • , making it easier for us to understand and share what another person is going through
  • , 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 sense of love, joy, gratitude, contentment, and positivity
  • Decreased anxiety, stress, depression, and 
  • Reduction of headaches and migraines
  • Increased emotional intelligence
  • 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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