COMPASSION

As we attend closely to others with a caring heart in our kindness practice, it may
become more obvious that before any of us can fully experience happiness we
must free ourselves from the experience of suffering and its underlying causes.
Therefore, to make our heartfelt concern toward others and ourselves more
realistic it is essential that we also begin training the mind in compassion. Within
the context of contemplative practice and based upon the recognition of our own
and others suffering, compassion is defined as the heartfelt aspiration to be free
from suffering and its causes.
However, before attending closely to the reality of suffering and cultivating
compassion, it can be helpful to have gained some familiarity with arousing a
caring heart through kindness practice. Without the activation of this quality of
the heart, our initial response to suffering may be constrained by feelings of
despair or hostility. Unfortunately, when it comes to the experience of suffering,
the feelings of despair and hostility only perpetuate our own and others misery.
On the other hand, whenever we attend closely to suffering with compassion
fueled by warmth and affection, we are filled with an invigorating sense of
confidence and well-being. In some ways these effects of compassion are
counterintuitive, as it might seem that focusing on suffering would create
emotional fatigue or burnout. However, through careful observation it can be
discovered that when we open our hearts to the experience of suffering there is a
vitalizing effect that this compassion has upon our lives. This effect invariably
comes as a result of refreshing our lives with a sense of purpose and meaning by
taking the time to establish a heartfelt connection with those who are suffering.
Therefore, rather than exhausting us, the energy of compassion can uplift us to
incredible heights of altruistic engagement. Mother Theresa comments, I have
found the paradox, that if you love until it hurts, there can be no more hurt, only
more love.
These findings have been corroborated by neuroscientists who have
demonstrated that the meditative cultivation of compassion affects the brain by
increasing the activation in the left hemisphere, which is implicated in extremely
pleasant moods, and in activating neuronal areas that correlate to planning and
body movement (Lutz, 2004). In this way compassion contributes to a personal
sense of well-being, while simultaneously preparing one for action in response to
suffering (Klimecki, 2013).

SETTLING THE BODY

After settling into your posture, take a moment to dwell upon the advantages of
using this time to cultivate compassion for yourself and others. With so much

COMPASSION
suffering in the world, can you imagine yourself overcoming aloof indifference
and awakening boundless compassion? How do you envision this compassion
benefiting the world?
With a presence of ease, bring your awareness to the whole field of tactile
sensations in the body. Like meeting a dear friend, give your body your full
attention without any harsh criticism. Simply be present with the body just as it
is.
While resting in the ongoing flow of sensations in the body you may notice areas
of tension and contraction. Ordinarily, we may be tempted to turn away or
ignore areas of uneasiness and discomfort in ourselves, but today in a spirit of
compassion, take time to gently bring attention into these areas of tightening,
and release with each exhalation. Remind yourself that for now there is nothing
to protect and nothing to hold on to.
As you continue to soothe the body with relaxation, invite the body to remain
still. Give yourself a break from the exhaustion of constantly being in motion.
Complement the qualities of relaxation and stillness with an element of
wakefulness. If you are sitting, allow the sternum to be slightly raised, so that
when you breathe your abdomen can naturally expand and release. If you are
lying on your back remind yourself to use this posture as a platform for the
meditative cultivation of compassion.

SETTLING YOUR RESPIRATION IN ITS NATURAL RHYTHM

Let your respiration settle into its natural rhythm. With each exhalation
completely release any effort to control the breath and let each inhalation arise
spontaneously without forcing.

SETTLING THE MIND

Relax the mind by releasing all concerns about the past and future and let your
awareness rest in the simplicity of the present moment.
If it is helpful rest your attention upon the sensations of breathing.

ATTENDING TO OUR OWN SUFFERING

Begin to shift to the meditative cultivation of compassion, where we deliberately
arouse the mind and bring forth the courageous aspiration of alleviating
suffering in ourselves and others.

SESSION THREE
Kindly direct your attention to your own life, and fearlessly bring to mind any
suffering that you are experiencing or have experienced in the past. You may
think about the suffering catalyzed by the mind anxiety, depression, and shame
or the suffering that arises in relationship to the body, or the suffering that
arises in relationship to the environment. Rather than suppressing or avoiding
the experience of uneasiness and dissatisfaction in ourselves, bravely recognize
it.
Then allow your mind to penetrate below the surface of this suffering and
observe how you naturally care to be free from the experience of suffering. Feel
into this impulse that we all carry inside of ourselves.

AROUSING COMPASSION
While acknowledging yourself as a living being that cares to be free from
suffering, begin to arouse the virtue of compassion. With a spirit of inexhaustible
courage, as you breathe in, bring forth the heartfelt wish, May I be free from
suffering and its causes.
As you continue to extend this heartfelt wish with each inhalation, imagine the
burden of suffering being lifted away from your body and mind and imagine that
you experience the satisfaction of relief.
Envision yourself free from suffering and its causes.

ATTENDING TO SOMEONE CLOSE WHO SUFFERS

Now bring to mind a person that you care deeply about and who you know is
suffering. This persons suffering may be triggered by serious illness,
psychological distress, interpersonal conflict, or career problems. There so many
ways that suffering can be elicited. Invoke this persons presence and the reality
of their suffering in your mind by way of a mental image or through the felt sense
of this person.
While holding this person in mind see if you can feel that this person is like
yourself, a fellow living being who cares to be free from the experience of
suffering.
Once you have established this connection with this person, with a spirit of
inexhaustible courage, with each inhalation arouse the heartfelt yearning of
compassion, May you, like myself, be free from suffering and its causes.
Continue to extend this compassionate wish with each inhalation.

COMPASSION
Imagine the burden of this persons suffering being lifted away from their body
and mind and imagine them experiencing the satisfaction of relief.
Envision this person free from suffering and its causes.

REACHING OUT
Once again extend your awareness out to another individual, a community, or a
region of the globe where there is great suffering and practice as before.
Finally, let your heart expand in all directions and become aware of the natural
impulse that we all share, a genuine concern to be free from suffering. With a
spirit of inexhaustible courage, with each inhalation extend the wish of universal
compassion, May we all be free from suffering and its causes.
Imagine the suffering of the world being lifted away and rejoicing in the
experience of relief.

CLOSING
Release all mental constructs, and for a moment rest in the luminous purity of
awareness. Simply be aware of being aware.
Bring this session to a close.