How to Practice Compassion Meditation

Here you can know about How to Practice Compassion Meditation. This popular meditation, often called “Karuṇā” in Buddhist circles is all about opening up the guts and mind being more compassionate to ourselves et al. Compassion is also one among the four “divine homes”, which are the 4 main emotions worth encouraging – goodwill or loving kindness, appreciation, equanimity and compassion. In variation to goodwill meditation which may be directed openly anywhere, compassion is slightly different as a more selected type where it needs an object of focus, instead of a general feeling, which is being general can make the compassion seem shallow.

It is a harder skill to develop than goodwill meditation as some emotions appear to be compassion but will cause us more harm than good. Its benefits are very worthwhile during a wide scope of uses in day to day life, including the power to attach with others and ourselves, but most importantly trains us to think about if our normal ideas and actions are all that wise. As once, we can observe that our actions have implications to ourselves et al., compassion drives us towards being wiser.

What is Compassion Meditation?

Compassion is defined as deep, genuine sympathy for those that are suffering, alongside the will to assist alleviate this suffering. Compassion meditation may be a technique we will use to dissolve self-centeredness and isolation and to cultivate compassion by realizing that we aren’t alone in our experience of suffering.
Known also as Karuna Meditation, Compassion Meditation is deeply rooted in Buddhist philosophy and guides participants toward compassionate thoughts.

It is a way for connecting with suffering — our own also as others’ — and for awakening the compassion that’s inherent altogether, folks. The premise of this practice is such if life involves unavoidable suffering, we need to embrace it and be compassionate toward the suffering of ourselves et al. The practice encourages us to get our own humanness and to simply accept it.

Settling

Please settle into a comfortable position and allow yourself to relax.

Take a deep breath and release. [2 seconds] For a couple of moments, just focus on your breath and clear your mind of worries. Notice once you are inhaling … and breathing out. Let yourself experience and remember of the sensations of breathing. [10 seconds].

Loving-Kindness and Compassion

The term Compassion meditation is usually used interchangeably with Loving-Kindness Meditation (LKM), which helps to develop the mental habit of selfless or altruistic love, encouraging the meditator to know and accept themselves et al. Whereas Compassion Meditation (CM) aims to alleviate suffering, the target of LKM is to send unconditional, inclusive love. Both sorts of meditation are geared toward enhancing unconditional, positive emotional states of kindness and compassion, and are related to a rise in positive affect and a decrease in negative affect (Hofmann et al., 2011).

(In many Buddhist practices and psychological studies, LKM and CM are combined. The most focus of this text are going to be Compassion Meditation, though we’ll touch on both.) The mental qualities of Compassion and Loving-Kindness are a part of Buddhism’s Four Sublime States. Buddha urged people to adopt these sublime states as their habitual state of mind, to make the simplest possible relationship with the planet and everybody in it.(Hofmann et al., 2011):

  • Loving-Kindness (metta)
  • Compassion (karuna)
  • Appreciative Joy (mudita)
  • Equanimity (upekkha)

Though CM and LKM originate from Buddhist tradition, they will be adapted and practiced by anyone, no matter religious affiliation.

In a typical Loving-Kindness Meditation, you or your guide will direct your attention to your breath as you mentally recite suggested traditional phrases of loving-kindness, as outlined below.

Receiving Loving-Kindness

For this meditation, you ought to always begin with yourself because compassion for others begins with kindness to ourselves. You can’t extend compassion to others until you’ll be compassionate together with your own mind. Later, you’ll expand that loving-kindness outwardly to loved ones, strangers, and even people whom you would possibly not like considerably. As you say each phrase in your mind, see if you’ll imagine breathing warmth and compassion into your heart space, then exhalation warmth and compassion toward yourself, allowing the compassion to permeate your body.

The most widely utilized script for LKM is straightforward and concise, but powerful:

  • May I be happy.
  • May I be peaceful.
  • May I be free from suffering.

Here are some more suggestions of traditional phrases that you simply may use during your Loving-Kindness Meditation, in any combination that you simply see fit:

  • May I be crammed with loving-kindness.
  • May I be safe from inner and outer dangers.
  • May I be in body and mind.
  • May I be comfortable and happy.
  • May I enter peace.

Once you’ve got chosen your script, you repeat these phrases over and over in your mind as you’d with a mantra in other sorts of meditation, while breathing warmth and compassion in and out from your heart space.

Once you’ve done so a couple of times and feel able to advance, you’ll then direct your wishes of loving-kindness toward someone that you simply love considerably.

Compassion for a beloved

Now consider a time when this person was suffering. Maybe they experienced an illness, an injury, or a difficult time during a relationship. [15 seconds].

Notice how you are feeling once you consider their suffering. How does your heart feel? Do the sensations change? Does one still feel warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? [10 seconds].

Continue to visualize your beloved as you breathe. Imagine that you simply are extending the golden light from your heart to your beloved , which the golden light is easing their suffering. Extend this light bent them during your exhalation, with the strong heartfelt wish that they be free from their suffering. Recite silently to them:

  • May you be free from this suffering.
  • May you’ve got joy and happiness.
  • May you be free from this suffering.
  • May you’ve got joy and happiness.

[1 minute]

Notice how this feels in your heart. What happened to your heart? Did the sensations change? Did you still feel warmth, openness and tenderness? Were there other sensations, an aching sensation perhaps? Did you’ve got a wish to require away the other’s suffering? [30 seconds]

Compassion for Self

Contemplate a time once you have suffered yourself. Perhaps you experienced a conflict with someone you care about, or didn’t achieve something you wanted, or were physically ill. [15 seconds]. Notice how you are feeling once you consider your suffering. How does your heart feel? Does one still feel warmth, openness, and tenderness? Are there other sensations, perhaps an aching sensation? [10 seconds].

Just as we wish for our loved one’s suffering to finish , we wish that our own suffering would end. We can also envision our own pain and suffering leaving us in order that we may experience happiness. Continue to visualize yourself as you breathe. Imagine that the golden light emanating from your heart is easing your suffering. With each exhalation, feel the sunshine emanating within you, with the strong heartfelt wish that you simply be free from your suffering.

Silently recite to yourself:

  • May I be free from this suffering.
  • May I even have joy and happiness.
  • May I be free from this suffering.
  • May I even have joy and happiness.

[2 minutes]

Again, notice how this feels in your heart. What quite sensations did you are feeling ? Did they modify from once you were envisioning your own suffering? How is that this feeling different from once you wished your loved one’s suffering to be relieved? Did you feel warmth, openness and tenderness? Were there other sensations like pressure? Did you’ve got a wish to require away your own suffering? [30 seconds]

Compassion for a Neutral Person

Now visualize someone you neither like nor dislike—someone you’ll see in your lifestyle, like a classmate with whom you’re not familiar, a busman, or a stranger you expire in the road. [5 seconds]. Although you’re not conversant in this person, consider how this person may suffer in their own life. This person can also have conflicts with loved ones, or struggled with an addiction, or may have suffered illness. Imagine a situation during which this person may have suffered. [30 seconds]

Notice your heart center. Does it feel different? Does one feel more warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? How does your heart feel different from once you were envisioning your own or a loved one’s suffering? [10 seconds].

Continue to visualize this person as you breathe. Imagine that you simply are extending the golden light from your heart to them, which the golden light is easing their suffering. Extend this light bent them during your exhalation, with the strong heartfelt wish that they be free from suffering. See if this wish are often as strong because the wish for your own or a loved one’s suffering to be relieved. Silently recite to them:

  • May you be free from this suffering.
  • May you’ve got joy and happiness.
  • May you be free from this suffering.
  • May you’ve got joy and happiness.

[2 minutes]

Again, notice how this feels in your heart. Did the sensations change from once you were envisioning this person’s suffering? Did you still feel warmth, openness and tenderness? Were there other sensations? Did you’ve got a wish to require away this person’s suffering? How were these feelings different from once you were wishing to require away your own or a loved one’s suffering? [30 seconds].

Compassion for an Enemy

Now visualize someone with whom you’ve got difficulty in your life. This might be a parent or child with whom you disagree, an ex-girlfriend or boyfriend, a roommate with whom you had an argument, or a co-worker with whom you are doing not get along. [5 seconds]. Although you’ll have negative feelings towards this person, consider how this person has suffered in their own life. This person has also had conflicts with loved ones, or has addressed failures, or may have suffered illness. Consider a situation during which this person may have suffered. [30 seconds]

Notice your heart center. Does it feel different? Does one feel more warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? How does your heart feel different from once you were envisioning your own or a loved one’s suffering? [10 seconds]

Continue to visualize this person as you breathe. Imagine that you simply are extending the golden light from your heart to them, which the golden light is easing their suffering. Extend this light bent them during your exhalation, with the strong heartfelt wish that they be free from suffering. See if this wish are often as strong because the wish for your own or a loved one’s suffering to be relieved. Silently recite to them:

  • May you be free from this suffering.
  • May you’ve got joy and happiness
  • May you be free from this suffering.
  • May you’ve got joy and happiness.

[1 minute]

If you’ve got difficulty in wishing for this person’s suffering to be relieved, you’ll consider a positive interaction you’ve got had with this person who can assist you in wishing them joy and happiness. Perhaps there have been times once you got along, laughed together, or worked well together on an assignment. Still silently recite:

  • May you be free from this suffering.
  • May you’ve got joy and happiness.

[2 minutes]

Again, notice how this feels in your heart. Did the sensations change? Did you are feeling warmth, openness and tenderness? How were these feelings different from once you were wishing for your own or a loved one’s suffering to end? Were there other sensations, perhaps a tightness within the chest? Did you’ve got a wish to require away this person’s suffering? [30 seconds]

Compassion for All Beings

Now that we are almost at the top of this meditation, let’s end with a wish for all other beings’ suffering to be relieved. Even as I wish to possess peace, happiness, and to be free from suffering, so do all beings. [10 seconds]

Now enjoys the enjoyment of this open-hearted wish to ease the suffering of all people and the way this attempt brings joy, happiness, and compassion in your heart at this very moment.

Tonglen Meditation

Tonglen may be a visualization practice utilized in Lamaism, and it means “giving and taking.” Simply put, you employ your breath to require , or inhale, the suffering of somebody, and you give, or exhale, compassion.

  • To start, find a comfortable position allowing you to feel relaxed yet alert. After taking a couple of cleansing breaths, follow your breath and settle the mind for five minutes.
  • Next, bring back in mind an individual who is experiencing suffering, and picture he/she is standing ahead of you. Imagine his/her suffering as a dark cloud surrounding him/her.
  • As you inhale, imagine inhaling the dark cloud. As you breathe it in, the cloud transforms into a bright, warm light of compassion at your heart area.
  • Once you exhale, you extend that light of compassion to him/her, alleviating his suffering.
  • Continue inhaling the dark cloud of suffering, allowing the cloud to rework into warm, bright light, and directing your compassionate warmth to your beloved as you exhale.
  • Once you are able to return to this moment, take a couple of deep, mindful breaths.

This practice feels overwhelming for a few people, so make certain to exercise caution when trying it. If you discover it difficult to inhale a dark cloud, you would possibly want to experiment with imagining the dark cloud as a white or brightly colored cloud or as cool air instead.
Tonglen is my favorite on-the-spot practice, and it’s an excellent tool to stay in my back pocket. I exploit it to remain present once I witness or experience suffering. I even have visualized a dark cloud of suffering over those suffering from natural disasters. I inhale that cloud and exhale compassionate light. Once I am face-to-face with an individual who is suffering, I employ tonglen to assist me stay present once I may have otherwise felt overwhelmed.

Tips

  • The aim of this practice is to not only build compassion, but come to terms with the realization that the individual or people that have caused harm will eventually meet the opposite end of their actions. It’d be sooner or later, which isn’t important, but nobody truly gets away with anything. Such an individual could still harm themselves or others and never really believe, or understand the harm they are doing or the consequences even when the opposite end comes around. Ultimately, they’re harming themselves the foremost, which is where they will be a topic of compassion.
How to Practice Compassion Meditation

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