EPISODE 33: Loving Kindness (What I know for sure) - a podcast by Arianna Pienaar

Kindness and patience are qualities that should not be understood as individual acts that we “do”, such as an “act of kindness” or “patience in the moment.” Eventually we awaken to the realisation that these are graces that reside within us, subtly reshaping an act of kindness into a person of kindness. But awakening requires reflection time as a way of recognising how often our life circumstances seem to set us up to rely upon these graces in order to sustain ourselves through difficult passages.

Let's explore what these can look like in your life, and how you can carve out some reflection space and time to recognise it for yourself through a practice of loving-kindness.

The Definition of loving-kindness is ‘tender and benevolent affection’.

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. Maitrī (Sanskrit; Pali: mettā) means benevolence, loving-kindness, friendliness, amity, good will, and active interest in others. It is the first of the four sublime states (Brahmaviharas) and one of the ten pāramīs of the Theravāda school of Buddhism. While loving-kindness involves the motivation for happiness, compassion involves the motivation to reduce suffering – not because we find it aversive and are trying to escape it, but we have the loving motivation to reduce or end it.

The metta prayer of loving-kindness is a prayer or mantra used as part of a loving-kindness meditation, or metta bhavana. This kind of meditation and use of a mantra is popular in the Buddhist tradition. The word, metta, comes from Pali and can be translated as “good will” or “loving kindness.” Loving-kindness meditation (sometimes called “metta” meditation) is a great way to cultivate our propensity for kindness. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras.

Quick Take | Loving-Kindness Meditation Benefits:

• Increase positive emotions.


• Grow overall wellbeing.


• Enhance emotional processes.


• Increase empathy.


• Improve social connection.


• Reduce Self Criticism.


• Increase compassion towards oneself and others.

May I be at ease in my body, feeling the ground beneath my seat and feet … May I be attentive and gentle toward my own discomfort and suffering … May I be attentive and grateful for my own joy and well-being … May I move towards others freely and with openness 

We cannot build our future world with the same rules that applied in the past because this is exactly what got us into the collective mess that we’re experiencing. You must find the link between your happiness and joy AND the happiness and joy of the planet.

What we talk about:

• Why we sometimes feel we can’t ‘get something’ from loving kindness and compassion


• loving kindness as a form of humbling mediative practice


• Where the term loving kindnesscomes from, and what it means


• The power of creating visions for yourself, and the collective


• How compassion pairs with loving kindness


• Live practice - Metta bhavana prayer


• How loving kindness supports our fragmented selves and in states of victimhood

Mentions & Resources:

Ari P Podcast: Season 4, Episode 1 - Compassionate Acceptance

Ari P Podcast: Season 1, Episode 2 - Compassion as a Highway to Your Intuition

Further episodes of Ari P Podcast

Further podcasts by Arianna Pienaar

Website of Arianna Pienaar