Loving-Kindness, or Metta Bhavana, is one of the most widely practiced forms of meditation. Metta translates as loving-kindness, compassion, or goodwill, and bhavana means development or cultivation. Although secular in nature, this practice was taught by Siddhartha Gautama the Buddha himself, although it is unknown whether he developed the technique or it already existed in the culture of the time.

Interestingly, Loving-Kindness actually follows a similar progression as the Breathe For Change curricular progression – Transformation of Self, Relationships, Community, Integration & Renewal. It begins with directing love, kindness, and best wishes first towards the self, then to a loved one, then to someone you feel neutral about, then to someone with whom you’re having conflict, and finally to all beings everywhere.

Not only is this practice widely practiced, it is also widely researched! It has been shown to increase overall well-being, purpose, altruism, compassion, and social connectedness, making it incredibly valuable to integrate into today’s often isolating and stressful education system. 

By repeating the same blessing for ourselves, our loved ones, those in conflict, and all beings, we are acknowledging that, at the end of the day, we all share a universal connection. We recognize that we all know what it’s like to suffer and that we all make up one humanity. This provides a fertile ground for compassion, connection, and authentic relationship.

Guided Loving Kindness Meditation

The ancient practice of Tonglen translates as "giving and receiving." In this Tibetan Buddhist compassion practice originating from at least the 11th century CE, you are guided to breathe in the pain, suffering, and heaviness of another person, and breathe out love, kindness, and healing in their direction. You might be surprised at the power of your own mind and heart to catalyze healing within you and around you!

Guided Tonglen Meditation

This simple process helps you move out of the busyness of your head and into the stillness of the present moment. The process is as follows:

Connect to your breath.
Connect to your body.
Ask and answer the question, "Where am I?" both in time and space. 
Repeat to yourself, "I'm back. I am here and I am now."

Guided 4-Step Practice to Calm and Center

So often when we are stressed, all of our attention remains agitated in the head – thinking, worrying, ruminating, complaining, rehearsing, questioning, doubting, etc. etc. etc. One way to reduce stress and anxiety is to ground, to guide your attention downward, out of your head and into your body. You can try this 5-minute Ground Into Your Body audio recording to support you in settling into the safety of your body. We hope it leaves you feeling a little more calm, collected, centered, and ready to rock your day 🪨!

Ground Into Your Body

Weekly Exhale: 2/19/23

This is a practice to ground and center in what is most meaningful to you.  The practice centers in four directions, each direction embodies a value.  With regular practice, embodying our values can become a skill.

Somatic Centering

Try this quick breathing technique, known as Sama Vritti Pranayam, or Box Breathing, whenever you need a jolt of energy throughout your day!

Quick Energizing Breath

Breathe For Change is on a mission to Change the World, One Teacher at a Time. We run mind-body and social-emotional wellness trainings that unite, train, and support educators in enhancing individual and collective well-being. 

We also host the Educator Wellness & SEL Platform, a professional learning community designed to enhance educator and student well-being everywhere.

Breathe For Change

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