Compassion Meditation

In this meditation, we cultivate the heart quality of compassion — turning gently toward suffering in ourselves, in others, and in the world. You’ll be guided to connect with your own heart, offering care and kindness, and then extending that compassion outward. This practice helps to steady the mind, soften the heart, and nurture a natural wish to relieve suffering. Ideal for daily practice, it supports emotional balance, empathy, and a sense of connection with all life.

Transcript

Compassion Meditation.

In this practice,

We'll be developing the beautiful heart quality of compassion,

Our natural ability to turn towards and meet suffering and pain,

Both in ourselves and in the world,

And to feel a natural care and kindness with the wish to relieve that suffering.

It's a quality that allows us to stay steady even when life feels difficult and complicated.

Begin by finding a comfortable position for yourself.

You can close your eyes if that feels good,

And simply allow your body to settle down,

To come to a place of stillness,

Breathing naturally.

Now bring your attention to your heart center.

Feel the breath moving in and out through the chest.

In this practice,

We'll be directing this force of care and compassion outward,

First towards ourselves,

Then towards others,

And then ultimately to all beings and all life everywhere.

Bring to mind a moment of difficulty or pain in your own life,

Some challenge,

And notice it without judgment.

Simply allow yourself to feel it,

And now silently say to yourself,

May I be safe?

May I be well?

May I be free from suffering?

Feel the warmth and care of your heart resting here,

Moving gently with the breath.

Now bring to mind someone you care about,

Someone who may be experiencing some difficulty in their lives.

Visualize them softly.

You might even say their name silently to yourself.

Then direct the care and kindness of your heart towards them.

May you be safe.

May you be well.

May you be free from suffering.

Notice the natural feeling of care that arises when we meet another's pain or suffering with compassion.

Now expand your awareness to include all beings and all life,

Recognizing that everyone experiences difficulty and suffering and longs to be free from it.

We can silently offer,

May all beings be safe.

May all beings be well.

May all beings be free from suffering.

Feel the warmth around your heart center,

And feel it radiating outward,

Steady,

Warm,

Open.

Now gently bring your attention back to your own body and breath,

Resting here in the heart.

Take one last deep breath here,

Feeling gratitude for this practice,

And for our heart's capacity to expand.

When you feel ready,

You can softly open your eyes again,

And see if you can bring this care and kindness into the rest of your day.