Compassion meditation is a meditation technique that aims to help you learn how to be more compassionate. It helps you learn how to see others are people who suffer and feel negative and positive emotions. It also helps relieve stress, boost your mood, and help you be more positive. During the meditation, you can think about compassion towards a loved one, a neutral person, enemy, or yourself.
Steps
Method 1
Method 1 of 3:
Meditating on Compassion for a Loved One
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Start in a comfortable place. To start compassion meditation, you should be in a quiet, calm environment. [1] X Expert Source Soken Graf
Certified Meditation Coach Expert Interview. 6 March 2020. This may be a room in your home or a relaxing place outside. Make sure you are not disturbed by others. Get into a comfortable position that you can relax in. This might be sitting down or lying on the floor. [2] X Research source- Turn off all electronic devices. If you listen to music, make sure it is relaxing, calm music.
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Focus on your breath. The first thing you should do is to relax your body and focus on your breathing. Inhale through your nose, making sure to push your abdomen out as you do so. Exhale slowly, pushing all the air out. [3] X Expert Source Soken Graf
Certified Meditation Coach Expert Interview. 6 March 2020. This should take two to three seconds. [4] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source- Continue breathing in this way for a few minutes.
- Pay attention to each breath as you inhale and exhale. Put yourself in the moment and gain awareness of your breathing.
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Visualize a loved one. During compassion meditation, you can focus on someone that you love. Choose a family member or friend who is very dear to you. Visualize them in your mind and visualize the love you feel for that person. Focus on how the love you have feels in your heart. [5] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source
- Notice any sensations you feel. Do you feel warmth, openness, or tenderness towards this person?
EXPERT TIP"Loving compassion practices involve shifting your thinking. If you put your attention on gratitude, you'll be more grateful."
James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.James Brown
Meditation CoachJames Brown
Meditation Coach -
Exhale as you focus on your loved one. As you breathe out, continue thinking about your loved one. Imagine a light, bubble, or something else bright and positive that you can put your feelings into. Then, imagine the light, bubble, balloon, cloud, or whatever contains your feelings extends to the other person. [6] X Research source
- As you imagine your warmth and love extending to them, imagine that the light, bubble, or balloon carries happiness, love, and peace towards the other person.
- To yourself, repeat phrases of compassion for your loved one, such as, “May you be happy,” “May you not suffer,” “May you feel joy and peace.”
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Method 2
Method 2 of 3:
Meditating on Compassion for Someone Who Has Suffered
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Find a relaxing place. Start your meditation in a quiet, calm environment. You can find a quiet room in your home or a quiet area outside. Get into a comfortable, relaxing position. You can sit down with your legs crossed or lie on the floor. [7] X Research source
- Ask others not to disturb you.
- Turn off all electronic devices. If you listen to music, make sure it is relaxing, calm music.
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Focus on your breath. To start the meditation process, focus on your breathing. Breathe in through your nose, pushing your abdomen out as you do so. Breathe out slowly, pushing the air out so your belly is flat. Do this for about two to three seconds. [8] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source
- Continue breathing in this way for a few minutes. It will help relax you.
- Pay attention to each breath as you inhale and exhale. Be present in the moment. Gain awareness of your breathing and body.
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Meditate on a someone who has suffered. Part of compassion meditation is finding compassion for loved ones, random people you pass every day, and your enemies. Choose a person. Think about their suffering. Name it and make it tangible in your head. [9] X Research source
- This suffering can be an illness, hardship, injury, emotional pain, loss, or difficult time in their life.
- As you think about random people or enemies, think about how they are people and experience joy and suffering. Think about them as humans, with thoughts and feelings. [10] X Research source
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Focus on your feelings. As you visualize and focus on their suffering, pay attention to your feelings. Does it make you sad and upset? Do you feel differently in your chest? Are the warm, happy, loving feelings for this person still there? [11] X Research source
- You may feel an ache or emotional pain when thinking about your loved one's suffering. You may also visualize something different, like a cloud or a darker light.
- If you are visualizing a neutral person or enemy, try to really make their suffering tangible. Part of having compassion for people is understanding their suffering and hardships.
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Visualize sending love to this person. As you continue breathing steadily, think about that same light, balloon, bubble, or cloud. Put all your positive and loving feelings in that light, balloon, or bubble. Extend it mentally towards your loved one. [12] X Research source
- Concentrate on the idea that your loved one be free from suffering and become happier.
- Repeat a phrase like, “I hope you will not suffer anymore” or “I hope you find happiness and peace.”
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Continue focusing on your feelings. As your go through this meditation, go back to your heart region and focus on how you feel. Think about how you feel physically as you go through these compassion meditation practices. Log your body's responses physically, emotionally, and mentally. [13] X Research sourceAdvertisement
Method 3
Method 3 of 3:
Meditating on Compassion for Yourself
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Start in a relaxing environment. Begin meditating in a quiet, calm, relaxing environment. This may be quiet room in your home or an undisturbed area outside. Get into a relaxed position where you are comfortable. Sit on the floor or bed or lie flat. [14] X Research source
- Make sure you are undisturbed during this time. Get rid of all electronic devices.
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Focus on your breath. As you begin, focus on your breathing. Inhale slowly through your nose. Your abdomen should expand while you inhale. Exhale slowly, letting all the air leave your body until your belly is flat. This should take around two to three seconds. [15] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source
- Continue breathing in this way for a few minutes.
- Pay attention to each breath as you breathe in and out. Focus on the moment and be aware of your breathing and body.
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Focus on your suffering. Compassion meditation doesn't just extend to others. You can also practice self-meditation. As you breathe, think of your own suffering. What conflicts or sufferings have you experienced? [16] X Research source
- Think of a time when you experienced loss, faced a conflict, were injured, or were physically ill.
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Acknowledge your feelings. As you visualize and name your suffering, pay attention to how this makes you feel. How does your heart and soul feel? Do you feel happy and open? Or do you feel an ache or other unpleasant sensation? [17] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source
- Acknowledge and name your feelings. These may be positive or negative feelings.
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Visualize your suffering leaving you. As you breathe, focus on letting go of your suffering. Imagine that your pain and suffering is connected to a light, balloon, cloud, or bubble. Think about yourself and your feelings and that the light is helping you feel better or that the balloon is filling with the negative feelings. [18] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source
- As you exhale, feel each negative thought lessen and drift away.
- Tell yourself, “I am not free from this pain” or “I will now have peace and happiness.”
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References
- ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
- ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/tibetan-medicine/how-can-i-practice-tibetan-meditation
- ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
- ↑ http://ggia.berkeley.edu/practice/compassion_meditation
- ↑ http://ggia.berkeley.edu/practice/compassion_meditation
- ↑ https://my.happify.com/hd/loving-kindness-infographic/
- ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/tibetan-medicine/how-can-i-practice-tibetan-meditation
- ↑ http://ggia.berkeley.edu/practice/compassion_meditation
- ↑ http://www.chopra.com/articles/how-to-practice-compassion-when-it-seems-impossible
- ↑ http://www.positivityresonance.com/meditations.html
- ↑ http://www.chopra.com/articles/how-to-practice-compassion-when-it-seems-impossible
- ↑ https://my.happify.com/hd/loving-kindness-infographic/
- ↑ http://www.positivityresonance.com/meditations.html
- ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/tibetan-medicine/how-can-i-practice-tibetan-meditation
- ↑ http://ggia.berkeley.edu/practice/compassion_meditation
- ↑ https://my.happify.com/hd/loving-kindness-infographic/
- ↑ http://ggia.berkeley.edu/practice/compassion_meditation
- ↑ http://ggia.berkeley.edu/practice/compassion_meditation
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