Loving-Kindness and Compassion Meditation For Health and Happiness

Loving-Kindness and Compassion Meditation are ancient meditation techniques for health and happiness. The benefits of these two meditation techniques are confirmed by the modern science. Here, I will talk about the popular quotes and inspirational words of Sri Amit Ray on compassion and loving kindness.

Loving-kindness meditation (LKM) and compassion meditation (CM), exercises oriented toward enhancing unconditional, positive emotional states of kindness and compassion.  Neuroendocrine studies indicate that CM  reduces stress-induced subjective distress and immune response. Neuroimaging studies suggest that LKM and CM enhances activation of brain areas that are involved in emotional processing and empathy.

Compassion meditation cultivates four sublime attitudes called “four immeasurables”: (1) loving-kindness, which refers to unselfish friendliness; (2) compassion, which refers to a willingness to cease the suffering of the distressed one; (3) appreciative joy, which refers to feeling happiness for other’s success or fortune; and (4) equanimity, which refers to calm toward the fate of others based on wisdom.

Loving-Kindness and Compassion Meditation Teachings:

Compassion involves love, care and service to others to eliminate or prevent pain and sufferings.

Dr. Amit Ray is known to the world for his teachings on meditation, love, peace and compassion. He teaches peace, love and compassion for the transformation of human consciousness. He is an inspiration for many, across the world for compassion and love. His words motivates us to live a meaningful life.

Here are eleven famous inspirational and compassion teachings of Sri Amit Ray.

Beautify your inner dialogue. Beautify your inner world with love light and compassion. Life will be beautiful. — Amit Ray

The light of compassion opens the petals of the heart. When the petals of the heart unfold fragrance spreads across the valley. — Amit Ray

Peace is the music of every heart. Our glory lies in understanding, listening and honoring that music. — Amit Ray

Every day, bring some flowers to your life. Every day bring some blessings in someone’s life. — Amit Ray

Amit Ray Compassion Meditation Quote

As flower blooms in spring, compassion grows in mindfulness. — Amit Ray

For each new morning let there be flow of love. Let there be light of happiness in every direction. — Amit Ray

A compassionate heart radiates rays of beauty that remove the clouds of million hearts. — Amit Ray

Your blessings are very important to melt down the stony hearts. — Amit Ray

Compassion is the signature of Higher Consciousness. Non-violence is the tool to evolve into the Higher Consciousness. — Amit Ray

There are many goals but one path – the path of compassion. — Amit Ray

When the Sun of compassion arises darkness evaporates and the singing birds come from nowhere. — Amit Ray

Loving Kindness Meditation Basics:

Loving-kindness meditation (LKM) aims to develop an affective state of unconditional kindness to all people. Compassion mediation (CM) involves techniques to cultivate compassion, or deep, genuine sympathy for those stricken by misfortune, together with an earnest wish to ease this suffering.

Loving-kindness, also known as metta (in Pali), is derived from Buddhism and refers to a mental state of unselfish and unconditional kindness to all beings. Similarly, compassion (karunaa) can be defined as an emotion that elicits “the heartfelt wish that sentient beings be free from suffering and the causes of suffering.

LKM has been described by Salzberg (1995) as a path of deep spiritual transformation. She wrote:

The path begins with cultivating appreciation of our oneness with others through generosity, nonharming, right speech, and right action. Then, on the foundation of these qualities, we purify our minds through the concentration practices of meditation. As we do, we come to experience wisdom through recognizing the truth, and become deeply aware of the suffering caused by separation and of the happiness of knowing our connection with all beings (p. 6). — Sharon Salberg

Similarly, compassion has been described as a path leading to greater awareness. For example, Feldman (2005) wrote:

One is to see compassion as the outcome of a path that can be cultivated and developed. You do not in reality cultivate compassion, but you can cultivate, through investigation, the qualities that incline your heart toward compassion. You can learn to attend to the moments when you close and contract in the face of suffering, anger, fear, or alienation. In those moments you are asked to question what difference empathy, forgiveness, patience, and tolerance would make. You cultivate your commitment to turn toward your responses of aversion, anger, or intolerance. With mindfulness and investigation, you find in your heart the generosity and understanding that allow you to open rather than close. (pp. 141–142).

Loving Kindness Meditation Techniques:

At each stage the meditation exercise consists of thinking about specific wishes (aspirations) for self and  other, including the following:

(1) may the person be free from enmity;

(2) may the person be free from mental suffering;

(3) may the person be free from physical suffering; and

(4) may the person take care of him/herself happily.

Loving kindness meditation exercise also proceeds from easier to more challenging types of contemplation. These include:

(1) focus on self;

(2) focus on a good friend (i.e., a person who is still alive and who does not invoke sexual desires);

(3) focus on a neutral person (i.e., a person who typically does not elicit either particularly positive or negative feelings but who is commonly encountered during a normal day);

(4) focus on a “difficult” person (i.e., a person who is typically associated with negative feelings);

(5) focus on the self, good friend, neutral person, and difficult person (with attention being equally divided between them); and eventually

(6) focus on the entire universe

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