Cultivating Compassion Through Meditation

Since 2004, Dr. Charles Raison, Director of the Vail Health Behavioral Health Innovation Center and Professor at the University of Wisconsin-Madison, has conducted multiple medical studies regarding the benefits of compassion meditation. Again and again, research has found that compassion meditation can enhance empathy and may reduce stress-induced immune and behavioral responses, aka the body’s first line of defense against germs and disease. 

Compassion is defined as the warm-hearted concern that unfolds when witnessing the suffering of others and then feeling motivated to relieve it. Compassion meditation takes this concept and uses phrases centered on an intention of moving from judgment to caring, from isolation to connection, from indifference or dislike to understanding. 

“Growing research in the field of compassion science links compassion training to greater resilience and wellbeing. For example, studies have suggested that compassion training not only lowers stress hormones and strengthens immune response, but also decreases rumination, activates pleasure circuits in the brain, increases self-reported happiness, creates more optimistic and supportive communication styles, and serves as an antidote to burnout,” according to the Center for Contemplative Science and Compassion-Based Ethics at Emory University.

So, if the benefits of compassion meditation are numerous and proven, how does a person go about practicing it? 

Let’s get started. 

Sit in a comfortable, upright position, with your back straight and eyes either closed or in a soft gaze. Breathe in and out through your nose. 

Repeat these lines three times, first focusing internally on yourself. Self-compassion is as vital as compassion towards others and is a good foundation to build on. 

May I be free from this suffering.
May I have joy and happiness.
May I be free from this suffering.
May I have joy and happiness.

Now, think about a loved one. Repeat these lines three times, focusing on that person. 

May you be free from this suffering.
May you have joy and happiness.
May you be free from this suffering.
May you have joy and happiness.

Move on to someone that is a neutral acquaintance, perhaps a neighbor or co-worker. Repeat these lines three times, focusing on them.

May you be free from this suffering.
May you have joy and happiness.
May you be free from this suffering.
May you have joy and happiness.

Focus now on someone that you do not have a good relationship with. Perhaps an ‘enemy’ or someone you have a negative past with or had a bad interaction with recently. Repeat these lines three times, sending the thoughts their way. 

May you be free from this suffering.
May you have joy and happiness.
May you be free from this suffering.
May you have joy and happiness.

Open your eyes. Now that you have finished this exercise, take note of how you feel. There is no right or wrong way to feel, just hopefully some type of shift in your emotions. 

Consistency is the key in compassion meditation. Aim to practice this one or more times a day. 

“Compassion practices are an easily accessible way to get in touch with our feelings of love and to get a new, more open, understanding of people we struggle with,” said Dr. Raison. “Both can really help increase the wellbeing in our lives and by doing so protect ourselves against depression and anxiety.”

To follow a guided meditation, click here.