How to do the compassion meditation, start by quietly repeating particular sentences that reflect the aim to shift from judgment to care, alienation to connection, apathy or hate to understanding, is what compassionate meditation entails. The strength of the practice is in the heartfelt grouping of time and focus, and focusing on each quote. You don’t have to compel a special feeling or let go of uncomfortable or unappealing reactions; the strength of the practice is in the heartfelt gathering of resources and effort, and focusing on each sentence.
The Practice the Compassion Meditation
Start with a 20-minute meditation session and progressively extend the length until you are concentrating for about an hour each time. Don’t worry if your thoughts stray. Take note of what has drawn your attention, then let go of the idea or emotion and concentrate on the sentences. It’s alright if you must do it again and again.
So, here are a few steps to practice the compassion meditation”
- Take a favorable seat to begin. You might choose to sit in a chair or on ground cushions. You must make sure that your back is straight – not overarched. You can also take a nap. Allow your body to calm by taking a few deep, soothing breaths.
- Begin by closing or gently opening your eyes and picturing someone you care about—perhaps someone who has been nice or inspirational to you. You can imagine or recite this person’s name about yourself to obtain a sense of her existence and silently give kind remarks to her. The following are examples of common phrases: “May you be devoid of suffering and misery. I wish you health and happiness.”
- After a few moments, turn your focus inward and give yourself the following compassionate phrases: “May I be freed of suffering and anguish. May I be healthy and content.”
- Then, only after time has passed, go on to those who are challenging for you. Get a sense of the human’s presence and provide compassionate words to her.
- Then switch to someone you’ve never met before, like the supermarket checkout lady or the UPS driver. You can acquire a feel of the individual, possibly a picture, and provide compassionate remarks even if you don’t know his or her identity.
Conclusion
Compassion meditation enables you to feel others’ pain while removing your own. So, practice compassion meditation from time to time to free yourself of congested emotions.