A Guided Meditation on Loving-kindness and Compassion

A Guided Meditation on Loving-kindness and Compassion

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In a recent post, we focussed on the practices of loving-kindness and compassion and discussed their role within Buddhism and within spiritual practice more generally. Following on from this post and further to several emails we have received requesting more information on these practices, here we provide a short introductory meditation on loving-kindness and compassion. This meditation is adapted from a guided meditation that we included in an article entitled ‘The psychotherapeutic applications of loving-kindness and compassion meditation’ that was recently accepted for publication in Thresholds (a journal of the British Association for Counselling and Psychotherapy). The first part of this meditation focusses on establishing equanimity, calm, and meditative awareness, and the second part provides a gentle introduction to the practices of loving-kindness and compassion. There are many ways to practice this meditation, but our suggestion is that you adopt a suitable meditation posture, and then spend one or two minutes on each of the ten exercises.

An introductory meditation on loving-kindness and compassion

 

  1. Breathing in, I am fully aware I breathe in; Breathing out, I am fully aware I breathe out.
  2. Breathing in, I am aware whether my breath is deep or shallow, short or long; Breathing out, I allow my breath to follow its natural course.
  3. Breathing in, I am aware of the space and time that exists between my in-breath and out-breath, and between my out-breath and in-breath; Breathing out, I relax into this space and time.
  4. Breathing in, there is nowhere else I need to be; Breathing out, I am already home.
  5. Breathing in, I am here; Breathing out, I am now.
  6. Breathing in, I enjoy breathing in; Breathing out, I enjoy breathing out and I smile gently to myself.
  7. Breathing in, I am aware of the suffering that is present inside of me; Breathing out, I allow any difficult feelings to calm and relax.
  8. Breathing in, I cultivate feelings of joy and happiness; Breathing out, I bathe in those feelings of joy and happiness.
  9. Breathing in, I am aware that other people also suffer; Breathing out, I radiate feelings of joy and happiness to others.
  10. Breathing in, I return to simply following my breathing; Breathing out, I enjoy the experience of simply being.

 

 

Ven Edo Shonin & Ven William Van Gordon

Further Reading

Dalai Lama. (2001). Stages of meditation: training the mind for wisdom. London: Rider.

Gampopa. (1998). The Jewel Ornament of Liberation: The wish-fulfilling gem of the noble teachings. (A. K. Trinlay Chodron, Ed., & K. Konchong Gyaltsen, Trans.) New York: Snow Lion Publications.

Hutcherson CA, Seppala EM, Gross JJ. (2008). Loving-kindness meditation increases social connectedness. Emotion 8: 720-724.

Khyentse D. (2007). The heart of compassion: the thirty-seven verses on the practice of a Bodhisattva. Boston: Shambhala Publications.

Mascaro JS, Rilling JK, Negi LT, et al. (2012). Compassion meditation enhances empathic accuracy and related neural activity. Social Cognitive and Affective Neuroscience. DOI:10.1093/scan/nss095.

Shamay-Tsoory SG. (2011) The neural bases for empathy. Neuroscientist 17: 18-24.

Shonin E, Van Gordon W, Griffiths, MD. (2014). The psychotherapeutic applications of loving-kindness and compassion meditation. Thresholds: Journal of the British Association for Counselling and Psychotherapy, Spring Issue, In Press.

Shonin E, Van Gordon W, & Griffiths MD. (2014). The emerging role of Buddhism in clinical psychology: Towards effective integration. Psychology of Religion and Spirituality, In Press.

Author: Dr Edo Shonin & Ven William Van Gordon

Dr Edo Shonin Dr Edo Shonin is research director of the Awake to Wisdom Centre for Meditation and Mindfulness Research, and a chartered psychologist at the Nottingham Trent University (UK). He sits on the editorial board for the academic journal Mindfulness and the International Journal of Mental Health and Addiction. Edo is internationally recognised as a leading authority in mindfulness practice and research and has over 100 academic publications relating to the scientific study of meditation and Buddhist practice. He is the author of ‘The Mindful Warrior: The Path to Wellbeing, Wisdom and Awareness’ and primary editor of academic volumes on ‘The Buddhist Foundations of Mindfulness’ and ‘Mindfulness and Buddhist-derived Approaches in Mental Health and Addiction’. He has been a Buddhist monk for thirty years and is spiritual director of the international Mahayana Bodhayati School of Buddhism. He has also received the higher ordination in the Theravada Buddhist tradition. Edo regularly receives invitations to give keynote speeches, lectures, retreats and workshops at a range of academic and non-academic venues all over the world. Ven William Van Gordon Ven William Van Gordon has been a Buddhist monk for almost ten years. He is co-founder of the Awake to Wisdom Centre for Meditation, Mindfulness, and Psychological Wellbeing and the Mahayana Bodhayati School of Buddhism. He has been ordained within Hinayana, Mahayana, and Vajrayana Buddhist traditions and has extensive training in all aspects of Buddhist practice, psychology, and philosophy. Prior to becoming a Buddhist monk, Ven William Van Gordon worked for various blue chip companies including Marconi Plc, PepsiCo International, and Aldi Stores Limited where he worked as an Area Manager responsible for a multi-site £28 million portfolio of supermarkets with over 50 employees. Ven William Van Gordon is also a research psychologist and forms part of the Psychological Wellbeing and Mental Health Research Unit, Psychology Division, Nottingham Trent University. His area of research expertise is the study of ‘authentic spiritual transmission’ – within mainstream Buddhism itself as well as within contemporary Buddhist-derived clinical interventions. His current research projects are concerned with evaluating the effectiveness of meditation and mindfulness for the treatment of various health conditions. Ven William Van Gordon has numerous publications relating to the clinical utility of meditative interventions including in leading peer-reviewed psychology journals. As a separate undertaking, William is currently writing-up his doctoral thesis which relates to the effects of meditation on work-related wellbeing and performance. Ven William Van Gordon enjoys fell running, martial arts, DIY, reading and writing poetry, caring for cancer patients, and studying civil litigation. He is a keen mountaineer with some arctic expedition experience.

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