Compassion For Healthy Connections & Well-Being

Compassion motivates us to help the physical,

Mental or emotional pains of others and ourselves to be free from suffering.

We express this capacity in many ways,

Usually even not noticing when compassion happens.

In this practice we are going to strengthen this quality.

To begin,

Take a moment to check in with your posture.

Try to find the posture that is comfortable,

Upright and relaxed.

Perhaps sitting on the chair or cushion,

Feeling both feet touching the floor.

You can choose either to keep your eyes open or closed,

Whatever feels more natural.

This can be helpful to form a clear intention for this practice.

You can say to yourself,

I am going to strengthen compassion now and be fully mindful and present as I do this practice.

Taking a moment to focus on the breath,

Feeling how it moves inside your body.

Perhaps feeling the sensations in your abdomen,

On your chest,

On your nose.

Just notice whatever sensations are happening as you breathe in and out.

Let your body relax each time you exhale.

And now allow your mind to rest for few moments,

Not analyzing,

Controlling or changing of what is happening in your mind,

Letting yourself be.

To strengthen compassion you can bring someone in your life to whom you feel a natural sense of warmth or friendship.

It could be anyone,

A friend,

A family member,

A loved one.

As you bring this person to your mind,

Notice and appreciate this connection,

The care you have to each other.

Start forming the wish for this person to be free from suffering.

As you do this,

Repeating the phrase in your mind,

May you be free from pain,

Loss and suffering.

Feel free to change the wording if you like.

Taking a moment and repeating this phrase several times in your mind,

Expanding sense of compassion.

And now coming back to the breath,

Feeling its movement on each in-breath and out-breath and gently letting go of this practice.

When you are ready,

Opening your eyes,

Letting the body and mind rest for the few moments in your calm presence of awareness.

Noticing what thoughts and feelings arise.

If nothing is present,

That is also fine.

Before coming to your daily routine,

Set a clear intention to reconnect with compassion practice several times each day.

When you remember,

Just pause,

Notice what is going on,

Who you are with and repeat the phrase a few times,

Wishing them to be free from suffering and trouble.

Try to interact with people you meet,

As if you are interacting with a dear friend.

This will benefit to nourish the feeling of deep connection.

Good luck with your practice.