Wisdom & Mindfulness

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Compassion in meditation practice

Compassion in the training of the mind ~ welcoming from the heart♥

Compassion is at the core of meditation practice, one of the attributes of love, it is used as a door to liberation and a power which leads to healing.

Mind training is aimed at helping us develop concentration, understanding and resilience in the face of negative emotions, while encouraging feelings of well-being.

Positive emotions, including compassion, love and joy, strengthen the mind, by fostering a positive attitude towards life, and building-up self-confidence.

“Healthy” states of mind serve as a source of inner tranquility, bringing harmony within and without, thus expanding our world.

Compassion has its place and expression in all areas of life, whether at home or at work, so we seek to increase it for ourselves as well as for others.

How? By perfecting an innate capacity, transforming empathy into compassion through meditation, by bringing ourselves to a deep understanding of our inner needs.

From empathy to compassion ~ the power to embrace

If we look in the dictionary we find that compassion shares the same definition as empathy, but despite their similarity, there exist a subtle distinction which renders them different terms.

Empathy is defined as the ability to “feel with,” to put oneself in someone else’s shoes, sharing in suffering without identifying it as one’s pain.

Compassion, on its part, adds to empathy an element of sincere intention to help.

An invitation, “come rest on the palm of my hand, I understand”.

In order to develop compassion in our hearts, we will invite emotions of empathy into the meditation space.

We will try to increase them and transform them into compassion.

We learn to embrace and welcome, to listen from a neutral nonjudgmental place.

It begins with a big hug filled with compassion for ourselves.

Compassion ~ Me first

“The person who has no compassion in him can never be happy.” Thich Nhat Hanh

We tend to view compassion as something to be offered to others, those around us, and to some it does not seem legitimate to include oneself in that picture.

The thought that “I too deserve compassion” often raises internal resistance that stems from principles internalized throughout life.

Therefore, we must first forsake the thought that it is “wrong” because compassion has an important place in a person’s life, for the attainment of happiness and the keeping of one’s health.

It supports the development of the wisdom of the heart which honors and welcome what is.

A compassionate heart brings understanding of man, without which we find it difficult to face the world and ourselves.

Instead of regarding compassion toward the “self” as egocentric, we hold it as a healthy approach that contributes to our well-being and the welfare of our environment.

Man is a whole ~ we look with honesty

Whatever you are afraid of in yourself, address it, name it yourself, welcome it, and replace fear with compassionate curiosity. Jarem Sawatsky

In a world wrapped in mothballs, we celebrate joy but keep away from suffering, we forget to listen.

We were educated to think that talking about negative emotions, showing vulnerability, being sensitive is not attractive.

Compassion invites us to embrace the whole, not to deny the less glamorous sides, these are here anyway.

Through the practice of compassion, we learn to accept the whole person, even the most vulnerable and flawed parts.

In meditation classes, we are asked to honestly discuss the feelings we encounter in life, this way we befriend both suffering and difficulties.

We ask to see with compassionate eyes, there is nothing to prove, we regard negative emotions as common to everyone, holding them as parts of a process.

Compassion practice ~ cultivating a brave heart

“[…] it is awareness of both our shared pain and our longing for happiness that links us to other people and helps us to turn toward them with compassion.” Sharon Salzberg

The practice of compassion directs us to see differently, it invites us to relate to the people around us, to see them as part of ourselves.

A compassionate heart asks that we take responsibility, by making the commitment to forsake violence towards the outside world and our inner world.

It directs us to distance ourselves from judgment and blame.

We strive to offer compassion without discrimination, here there is no space for preferences, and all are regarded as equal.

Everyone shares a common wish, knowing happiness and avoiding suffering.

With the growth of compassion, comes the deepening of our understanding of the needs, fears, and hopes of others.

Thus, do we come to really know ourselves.

Meditation from home ~ give from the heart

Ready to experience a big compassionate hug¿

Take a moment to break away from the noise and tasks, mute your electronic devices, choose a space bathed in soft light.

If you are comfortable practicing meditation seated on a pillow or a chair, and you have no physical limitation, make sure that your posture is correct (6 points for a correct sitting).

If you prefer to practice meditation lying down, check that you body is in the right position.

You spine should be straight, your arms resting along the body, and your legs straight at a comfortable distance.

Eyes closed, chin slightly tilted in, mouth gently closed (no locking of the jaws), tongue resting on the roof of the palate.

Give compassion with an open hand, let’s begin…

We’ll start with three deep breaths.

With each out-breath we will try to lay down some of the burden we’ve carried so far.

We are at home here, we can let it down for a while, breathe naturally.

We start by inviting a loved one into our meditation space, bringing our attention to their heart.

We seek to see into their hopes and fears, the good and the bad, the beautiful and ugly.

We seek to embrace and welcome every part that make the person we know and love.

While we share in their joy and their suffering, we ask to give from the heart…

With each out-breath imagine that you are handing over the power of your heart.

Offer the patience, the determination, the compassion and the wisdom you carry within.

Trust that with each breath, you help ease their suffering and fulfill their dreams.

Stay with the compassion that arises, let it fill your heart…

When you are ready, let-go of your beloved and invite yourself instead.

Now it is time to befriend the parts that make your whole self.

Directing our attention at our heart, we will seek to see into our hopes and fears.

We are here to welcome and support, to offer healing through the power of our own heart♥

Stay with the sensations, let your heart fill-up, breathe, allow yourself great compassion.

Take your time, you deserve it too 🙂 You are now the most important person in the room.

Nathalie Bizawi, founder of Wisdom & Mindfulness meditation center. Senior Meditation, Mindfulness and philosophy instructor, From Wingate Academic College. M.A in Education from TAU University, Tel Aviv.

Wisdom & Mindfulness meditation center in Tel Aviv.