Compassion is essentially the wish that beings not suffer – from subtle physical and emotional discomfort to agony and anguish – combined with feelings of sympathetic concern.
- Relax and tune into your body.
- Remember the feeling of being with someone who cares about you.
- Bring to mind someone it is easy to feel compassion for.
- Perhaps put your compassion into words, softly heard in the back of your mind, such as: “May you not suffer . . . may this hard time pass . . . may things be alright for you.”
- Expand your circle of compassion to include others; consider a benefactor (someone who has been kind to you), friend, neutral person, difficult person (a challenge, certainly), and yourself (sometimes the hardest person of all).
- Going further, extend compassion to all the beings in your family . . . neighborhood . . . city . . . state . . . country . . . world. All beings, known or unknown, liked or disliked. Humans, animals, plants, even microbes. Beings great or small, in the air, on the ground, under water. Including all, omitting none.