7 Compassion Meditation Steps: Awaken Your Empathy

Cultivating kindness and compassion through meditation can affect certain areas of our brain, making us more empathetic toward other people’s mental states, report researchers at University of Wisconsin-Madison.

Compassion meditation has been practiced by Tibetan monks for over thousands of years now. These monks practice compassion meditation on a regular basis and maintain that in produces strong and coherent gamma waves in their brain. The compassion meditation technique is all about feeling compassion for your enemies, friends, and neighbors. It is to have empathy as well as compassion without judgement for the others present in your life.

A neuroscience professor from the University of Wisconsin-Madison, Davidson, stated that “meditation can change the function of the brain in an enduring way”.

How to Do Compassion Meditation

Meditation for hours has shown dramatic brain changes. Compassion meditation technique activates circuits of your brain which turn on empathy and compassion.
Let’s descend into the 7 compassion meditation steps to awaken your empathy.

Compassion Meditation Technique: Step #1

Locate a spot where you can comfortably relax yourself. Position yourself in a meditation pose, it can be sitting on an armless chair, spreading a mat and sitting on it in a lotus pose, or even on a sofa. Life is controlled by breath, correct? So, keep in mind life is breath, in your compassion meditation technique. Take deep breaths by deeply inhaling and exhaling, this will trigger the brain to relax your body, entering it into a meditative phase. Drench in silence with no sound. Allow yourself to sink in this state as deep as you can.

How to Do Compassion Meditation: Step #2

Now that you’ve managed to create a little space to meditate, think of a person you care about the most in your life. Picture this someone, take his or her name in your heart and mind and connect with his or her presence. Offer compassion phrases for this person, it can be anything, perhaps something you particularly like about this person.

Compassion Meditation Technique: Step #3

Keep offering silent compassion phrases for this person for five minutes then allocate your attention toward a person in your life you find difficult to cope with. Visualize the face of this person, take note of your breath; it might not be at the same pace when visualizing this personality. Try to focus on the face of this person simultaneously gaining control over your breath to reach to the meditative state that you were in. Feel this person’s presence and offer compassion phrases to him or her.

How to Do Compassion Meditation: Step #4

While visualizing this person’s face, your were imagining yourself looking into his or her eyes. Try to shift this viewpoint, imaging this person’s eyes looking at you. Feeling of discomfort and tension might surge in you as you begin to see how this person feels in this relationship; try to see things from this person’s perspective.

Compassion Meditation Technique: Step #5

Connect with this person, as your heart becomes his or her heart, your mind becomes his or her mind. Feel this person by connecting your heart; once you do this, you unlock the mysterious doors to your mind and being to see a completely different viewpoint for this person. In this new space, you feel compassion not alone for this particular person but for yourself too.

How to Do Compassion Meditation: Step #6

Be responsive to this energy flowing between your heart levels. As your visualization begins to fade, the feeling of warmth continues to spread love in your heart. Now visualize a nobody, a person you do not know. It could be a person in the elevator, bus or even commuters you see often but hardly know. Offer compassion phrases for them and feel their presence.

Compassion Meditation Technique: Step #7

Finally conclude your meditation by offering compassion to the world, to all forms of life having no boundaries.

Source: Fitness Republic

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