The practice of mindfulness and compassion has traditional roots in Buddhism, but has been translated to 21st century western societies to help us better respond to the pressures of modern living. One of the leading advocates of the practice was Dr. Jon Kabat-Zinn, who adapted the practice from contemplative practice to mental hygiene, and was motivated by his own desire to ease the suffering of his patients. It’s easy to understand how this approach is so effective.
‘Affectionate breathing’
Affectionate breathing is a simple way to express kindness to yourself and others. It cultivates feelings of warmth and connectedness. When you breathe in, send yourself affection and out, you send it to others. Your breath is your vehicle for kindness. This practice is useful for difficult interactions, too. You can practice it anywhere, anytime, with anyone. Listed below are some tips for practicing affectionate breathing.
‘Soften, Soothe and Allow’
The first step in the soften, soothe and allow mindfulness and compassion practice is to label your emotions. When you do so, you become mindful of how you feel in your body. You can practice this exercise in your daily life or during a reflective meditation session. As you meditate, place your hand on your heart and remember that you are worthy of kindness. It can be helpful to take time for self-care and make a habit of letting go of negative thoughts and feelings.
The practice of self-compassion has numerous benefits for a variety of health issues and can reduce the symptoms of depression and anxiety. Many people practice mindfulness daily to increase their self-worth. This is especially important when it comes to overcoming feelings of shame and self-harm. The Mindfulness of Others can help you practice self-compassion, increase self-worth, and build compassion. The practice has several benefits and is suitable for all levels of meditators.
‘Tong-len meditation’
‘Tong-len meditation’ is a practice of compassion and mindfulness, which can be used to deal with painful situations. It traditionally involves thinking about someone who has suffered a specific pain, and then breathing compassion and healing out. You can also focus on the pain of others, and imagine sending relief to those who are experiencing similar suffering. Tonglen can be practiced for anyone, including enemies or those who hurt you.
The practice of ‘Tong-len’ meditation helps cultivate compassion towards others by reducing the self-obsession and ego. By focusing on the experiences of others, you develop a sense of gratitude and kindness for those suffering around you. Through this practice, you can also improve your own self-acceptance and self-esteem. There are numerous benefits of tonglen meditation, but it’s important to note that the benefits of this type of practice are not yet completely clear.
‘Affective breathing’
‘Affective breathing’ is a meditation practice that is used to cultivate compassion and mindfulness. It involves paying attention to every experience without attaching any conceptual framework. This practice is particularly useful when dealing with the negative aspects of one’s life. Self-compassion is a form of mindfulness that focuses on understanding and accepting negative experiences. It can also be used to reduce the suffering of others.
These guided meditations are based on the principles of the MSC program. You can download these meditations in pdf format. They are intended to guide you through the initial phases of mindful self-compassion training. They are shorter than traditional meditations, so it’s best to start with a shorter one until you become familiar with the exercises. You can also purchase the audio tracks. If you’re unsure about the practice, you can also find audio recordings online.
Did you miss our previous article…
https://quietmeditations.com/tips-for-coping-with-trauma/
