Compassion For Self And Others

Research shows that when we when we engage in practices like loving-kindness meditation, or even we actually create real, measurable, positive changes in both our internal physiology and externally in others and the world around us. Join me in a short talk and practice to bring more self-compassion into your life.

Transcript

I want to share something with you today that's really simple but very powerful and it's something we can do together right now to change not only our own lives but the world around us.

Research shows that when we engage in practices like loving-kindness meditation or even just wishing others well in our hearts it actually creates real measurable changes in both our internal physiology and externally in others and the world around us.

The brilliant neuroscientist Dr.

Dan Siegel talks about how practices that are rooted in compassion actually rewire our brains and many studies now have shown that these practices reduce stress,

They lower anxiety,

They activate our parasympathetic nervous system,

They increase positive emotions and our sense of well-being.

So as a result of practicing these meditations we feel happier,

More connected and more at peace.

Now compassion practices have also been linked to improved heart health and they've been shown to increase positive social behavior and reduce conflict and aggression.

So what's happening is that when we create more love the world around us becomes more loving in turn and so when we do these practices we're not just healing the world but we're healing ourselves both mentally and physically and I think that this is something that the world is so badly in need of right now.

So let's come into a short practice together.

You can do this either sitting or lying down but either way I invite you to make your body as comfortable as you possibly can and when you're ready gently closing your eyes or just lowering your gaze if that's more comfortable for you.

Feel where your body meets the surface beneath and let the weight of your whole body melt into that support.

Let your tongue rest in the mouth.

Let your eyes soften right back,

Jaw loosening,

Shoulders softening down,

Whole face softening,

Your whole body dropping just a little deeper into the surface beneath and now let your breath go just a little deeper down into your belly than usual and exhaling with a really long and soft soothing sigh.

As you sit or lie here quietly I invite you to mentally repeat these words after me.

May I and all living beings be happy,

Be well and be at peace.

May I and all living beings live with a joyful,

Loving and grateful heart.

May I and all living beings live in harmony and live with meaning,

Connection and love.

May I and all living beings be healthy,

Be safe and be protected from all sorts of inner and outer harm.

May I and all living beings flourish and thrive and live lives of ease,

Freedom and peace.

I invite you to take just a few precious moments now to simply rest here and do absolutely nothing,

Giving yourself full permission just to be.

And whenever you're ready to come back,

Take a few more of those really slow and low breaths,

Maybe stretching your body and gently opening your eyes whenever you're ready.

These simple heartfelt wishes can really change your life.

They create a ripple effect.

The more you send out love,

Compassion and care,

The more you receive it back.

Not just from others,

But from the world itself.

This practice rewires our brains for kindness.

It shifts our internal state from stress to calm,

From disconnection to connection and from fear to love.

So I invite you to send out your wishes of kindness today,

Whether that's silently to a friend or to the whole world.

Because when you do this,

Not only does the world become a little bit brighter,

But you too become more whole,

More peaceful and more connected to the heart of humanity.

Thank you so much for spending this time with me.