About This Tool

I first learned the loving kindness meditation during a training course. I had been so taken by it that I immediately began integrating it into my personal life. Over the years, I have brought it forward into my counselling practice. The loving kindness meditation comes from the Buddhist tradition as a means to develop compassion. The simple sentences paired with visualization aim to foster unconditional acceptance, love, and compassion for self as well as for others, with no expectation of anything in return. Follow this link to access a guided practice for the loving-kindness meditation on Insight Timer: https://insighttimer.com/susanguttridge/guided-meditations/loving-kindness-meditation-232

- Download includes the full version of the Loving Kindness Meditation as well as a shortened version

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Why It Works

Research has found that a regular practice using the Loving Kindness Meditation can cultivate kindness and compassion for self and others, deepen a sense of connection, reduce bias, anger, and anxiety.


The loving kindness meditation (as depicted in the first image) was shared with me by Counsellor Mahara Albert, in Vancouver BC, during the Stopping the Violence core training by EVA BC (2008)

The shortened version of the loving kindness meditation (as depicted in the second image) is by Jack Kornfield


Fredrickson, G. L., Cohn, M. A., Coffey, K. A., Pek, J., and Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal fo Social Psychology, Nov;95(5), 1045-1062

Kornfield, J. (2008). The Art of Forgiveness, Lovingkindness, and Peace. Bantam Books: New York, NY

Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins e-books.

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Why It Works

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Other Tools from Susan Guttridge, BA, MC, CCC

Window of Tolerance
A Simple Check-in Strategy for Emotion Regulation
Meditation for Children
Loving Kindness Meditation (Children)
Anxiety Symptom Tracking & Care Self-Monitoring
Depression Symptom & Care Self-Monitoring