Compassion When You're Struggling With Injustices

Although it may not be obvious at first glance, self-compassion plays a key role in the quest to end sexism, racism, heterosexism, and other forms of oppression. By aiming compassion inward as well as outward, we can better confront the pain of injustice without being overwhelmed, and find the strength and energy to fight for what’s right.

Transcript

Hello everyone,

I am Bante Sujata,

The loving kindness monk.

In my time working with people,

I see so many struggles with finding compassion after someone has hurt them or they have experienced systemic injustice.

This meditation is for you.

Please take a long deep breath and settle in.

Becoming aware of breathing in,

Aware of breathing out,

Notice the back and forth nature of your breath.

Become aware of your body,

Take a moment and scan from the top of your head to your feet,

Releasing and consciously releasing tensions.

Now aware of your heart,

Visualize it opening,

Notice its tenderness.

Be aware of your emotions without judgement,

Holding them in compassion,

Smiling,

Easing,

Releasing with your breath.

Now begin to notice your own suffering of injustice.

Be aware,

Notice how it manifests in the body emotions.

All this suffering in compassion is this suffering with your breath.

Be aware of this suffering as a pattern in the world.

Think softly about how it affects many so people in the world.

Feel gently the understanding of this pattern of suffering,

Offer in compassion,

Send ease and wish for relief for the whole world.

Notice the suffering of marginalised people,

What are you aware of?

See specific,

Feel it in your body,

In your emotions,

Hold on to your open hearted compassion and send ease and relief to the world.

Return to awareness of your breath,

Ease again,

Release any tension that has risen.

Notice suffering of privileged people,

See specific guilt,

Disconnection.

Feel this energy,

Hold it all in compassion,

Release,

Ease,

Send relief.

Return to awareness of breath,

Body,

Heart.

May you be well,

May you be happy,

May you be peaceful,

Choose loving kindness.

Reviews

Recommendation from someone who is ND. Kind of a beautiful emergency emotional first aid. Brief, effective, very kind and gentle. Helped me experience loving-kindness to myself and others, relief from fear and worry of my own situation, more openness and perspective. I didn’t sit still the whole time, yet it still helped.

Alwaya give me peace

Beautiful, thank you 🙇‍♂️💕🧘‍♀️

Thank you for this meditation

Thank you so much.

Really helpful reminder that suffering and injustice is inevitable. however painful, it helps by allowing the feeling and soothing it with the breath, and connecting with the suffering of the whole world. 🙏

Thank you for this loving kindness meditation. It’s a worthy and powerful practice. May all who read this be well, happy and peaceful. 💚

You have so much compassion, I would like to feel more of this in my life. Is it possible to make some of you teachings a little longer please? 🙏

Such a peaceful feeling comes over me when I meditate with Bhante. Thank you!

Such a soothing meditation, thank you 🙏

Thank you, a beautiful reset when the mind starts spiralling into its story