This recording is a based on the guided practice I regularly use in my work and wanted to provide something people could practice on their own. It is a relatively brief and straightforward introduction to mindfulness meditation practice.
We recently had the Mental Health Awareness Week – hosted by the Mental Health Foundation. The theme is kindness. They rightly say that: in times like these when the world feels upside down, Kindness is the way to turn things the right way round.
“We all know that being kind is the right thing to do but did you know that kindness is good for you? A little act of kindness can boost your mental health, reduce stress and it can cheer you up to think of someone else – not forgetting, of course, to be kind to yourself. It is a path to a society that better protects our mental health”https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week
They point to research evidence for the positive impact of kindness on protecting and improving mental health. Their survey has shown that almost three quarters of UK adults say it’s important that we learn from the coronavirus pandemic to be more kind as a society. Also almost two-thirds of UK adults say that being kind to others has a positive impact on their mental health.
Psychologists have long shown that kindness to others (altruism) also has a positive effect on the giver (Fehr & Fischbacher, 2003; Kurzban, et al., 2015; Wang, et al., 2020).
There is evidence that accessing states of caring and compassion have a profound healing effect on us (Gilbert, 2010) and there appears to be a evolutionary neuro-biological basis for this (Porges, 2011).
Based on ancient wisdom, a growing body of research suggests that kindness & compassion meditations activate these healing systems within us. These meditative practices can be effective as part of the treatment of a wide range of mental health conditions and promote physical and emotional wellbeing (Graser & Stangier, 2018; Hofmann, et al., 2011; Shonin, et al., 2015).
Here is a short introductory guided meditation to help cultivate this state of self healing. Please read the guidance below before you try it.
- This guided meditation requires active engagement and participation, so while it can be calming, it does ask for some mental effort
- A bit of perseverance is likely to pay off, with a bit of practice the positive effects of meditation increase
- If you find it difficult to settle and follow along with the guidance, then you might need a bit more brain-training with a breath practice
- By using the meditation, you are taking responsibility for your wellbeing. It is not a substitute for counselling or treatment. It is an educational and self-development resource
- Meditative practices have been shown to offer powerful tools for mental health and wellbeing by helping to develop enhanced emotional and thinking skills. They are not a quick fix and require effort and practice
- Meditation is not usually suggested as mental health first aid. It can be very helpful in managing difficult emotions, yet this skill takes time to build. I think when you’re feeling anxious or unsettled, there are lots of other helpful things you can to do first, for example here is a calming exercise which I have used with many people (link opens in dropbox where you can directly play the file or download it for offline use)
- Of course if you are acutely unwell then please get appropriate support, make yourself safe, and come back to this practice when you are feeling stable enough to engage with it
- I hope you find this meditation helpful, feel free to get in touch with any feedback
Fehr, E. & Fischbacher, U., 2003. The nature of human altruism. Nature, Volume 425, pp. 785-791.
Gilbert, P., 2010. Compassion Focused Therapy. Hove: Routledge.
Graser, J. & Stangier, U., 2018. Compassion and Loving-Kindness Meditation: An Overview and Prospects for the Application in Clinical Samples. Harvard Review of Psychiatry, 26(4), pp. 201-215.
Hofmann, S. G., Grossman, P. & Hinton, D. E., 2011. Loving-kindness and compassion meditation: Potential for psychological interventions. Clinical Psychology Review, Volume 31, pp. 1126-1132.
Kurzban, R., Burton-Chellew, M. N. & West, S. A., 2015. The Evolution of Altruism in Humans. Annual Review of Psychology, Volume 66, pp. 575-599.
Porges, S. W., 2011. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, Self-Regulation. New York: W. W. Norton & Company.
Shonin, E. et al., 2015. Buddhist-Derived Loving-Kindness and Compassion Meditation for the Treatment of Psychopathology: A Systematic Review. Mindfulness, Volume 6, pp. 1161-1180.
Wang, Y. et al., 2020. Altruistic behaviours relieve physical pain. Proceedings of the National Academy of Sciences (PNAS), 117(2), pp. 950-958.