Introduction
In Positive Psychology, compassion is seen as a way to relate to the self and a pathway to happiness. The proven benefits of compassion range from increased well-being, to relief from illness, and improved relationships. So how can we begin to practice compassion meditation?
A step-by-step guide to compassion meditation
1. Take a minute or two to try and quiet the chatter in your mind, simply observing, and tuning in to your own awareness. Remain open and observant of your surrounding environment.
2. For another minute or two, try to connect with a sense of compassion. Picture someone who is close to you, someone you love. Notice how this love feels in your heart. Notice the sensations around your heart. Perhaps you feel a sensation of warmth, openness, and tenderness.
3. Continue breathing, and focus on these feelings as you visualise your loved one. At the same time, silently recite these phrases:
May you have happiness.
May you be free from suffering.
May you experience joy and ease.
May you have happiness.
May you be free from suffering.
May you experience joy and ease.
Building our compassion ‘muscle’
In time you can extend this practice to groups of people, like friends and family or even someone with whom you are in conflict with. Constant practice builds our compassion muscle. Compassion meditation slows things down so we can practice being more calm, noticing the feelings that arise while being less reactive. A new study (published in the journal Frontiers in Psychology in 2013) suggests that as little as two weeks of compassion meditation training may reduce the distress you feel when witnessing another’s suffering.
With so much pain and suffering in the world, it’s easy to feel “empathic burnout” and to avert our eyes from scenes and images that are distressing but if we are going to make the world a better place we need to become compassionately stronger. Practicing this compassion meditation weekly can increase the compassion ‘muscle’ so we can respond to others’ suffering with care and a desire to help.