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Compassion Meditation

If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




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Compassion Meditation with music

If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!





Compassion Meditation
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Buddhist Temple image Audio meditation using the Buddhist psychology method of Compassion. The development of compassion increases awareness of others' suffering and cultivates the desire to alleviate this suffering. This method has you imagine the suffering of others and transform it into compassion. The positive attitude developed with the use of this meditation will help you to feel greater compassion towards yourself as well.

Although Buddhist psychology uses the meditations from Buddhism, these meditations are not a religious practice but a way of approaching life that creates greater inner peace and contentment. This Compassion meditation is a more advanced technique so it is best to use the Loving Kindness meditation for a period of time prior to using this meditation.

When you listen to a meditation, don't try to force the feelings but just allow yourself to experience it. If other thoughts distract you, just allow yourself to refocus very gently back to the meditation. Over time you will find yourself more able to focus and experience it to greater levels.

Do not use while operating a car!

TRANSCRIPT

Transcript: Compassion Meditation
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This compassion meditation is a more advanced Buddhist practice. If may be best to practice the kindness meditation until you are easily able to feel the strong positive feelings towards yourself and others.

You may begin by focusing mindfully on your breath. Notice each breath as you inhale.....and exhale. Focus on the experience of each breath....how it feels as you bring air into your body...how the muscles in your chest and abdomen expand...the sound of the breath...even the temperature of the air as you inhale. Notice the feel of each breath as you exhale...how your muscles release and relax...what the air feels like as it leaves your body.

Now, as you continue this gentle, mindful breathing, think of someone close to you, someone for whom you generally have strong positive feelings. Picture this person in your mind. As with everyone, this person suffers in some way. Imagine this person's suffering as a dark cloud that surrounds this person. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for this person's suffering and feel connected to this person. With your final breath, breathe that white light back to this person and see this person surrounded by the white light of compassion.

As you continue your breathing, think of this person and wish this person the following three times:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Now, continuing to breath mindfully, think of a friend or family member. Picture this person in your mind. As with everyone, this person suffers in some way. Imagine this person's suffering as a dark cloud that surrounds this person. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for this person's suffering and feel connected to this person. With your final breath, breathe that white light back to this person and see this person surrounded by the white light of compassion.

As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

As you continue your gentle, mindful breathing, think of an acquaintance or a stranger—maybe someone you have only encountered in passing. Picture this person in your mind. As with everyone, this person suffers in some way. Imagine this person's suffering as a dark cloud that surrounds this person. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for this person's suffering and feel connected to this person. With your final breath, breathe that white light back to this person and see this person surrounded by the white light of compassion.

As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Now, as you continue your mindful breathing, think of yourself. Picture yourself in your mind. As with everyone, you suffer in some way. Imagine this your suffering as a dark cloud that surrounds you. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for your suffering and feel connected to your inner self. With your final breath, breathe that white light out so that you are now surrounded by the white light of compassion.

As you breath gently and quietly, wish yourself the following:

May I be safe.

May I be healthy.

May I be at happy.

May I be at peace.

Continuing to breath quietly and mindfully, think of an adversary—someone for whom you have strong negative feelings or reactions. This may be a person with whom you have had long-standing problems or someone you just briefly encountered. Picture this person in your mind. As with everyone, this person suffers in some way. Imagine this person's suffering as a dark cloud that surrounds this person. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for this person's suffering and feel connected to this person. With your final breath, breathe that white light back to this person and see this person surrounded by the white light of compassion.

As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

As you continue your mindful breathing, think of a group of people. This may be a group associated with positive feelings or with negative feelings, whatever you choose. Picture this group in your mind. All people suffer. Imagine this group's suffering as a dark cloud that surrounds this group. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for this group's suffering and feel connected to this group. With your final breath, breathe that white light back to this group and see this group surrounded by the white light of compassion.

As you continue your breathing, think of this group and wish them the following:

May they be safe.

May they be healthy.

May they be happy.

May they be at peace.

Continuing to breath gently and mindfully, think of the entire world...all people and all things. Allow yourself to picture all people and everything in the world...you may have mixed feelings. All people and all things suffer in some way. Imagine all the suffering as a dark cloud that surrounds the world. Imagine that you are going to transform this cloud into a white light of compassion by breathing the cloud into the center of your heart. As you take three breaths, imagine breathing in that dark cloud and transforming it into a white light of compassion. Feel the compassion for all suffering and feel connected to all people and all things. With your final breath, breathe that white light back to the world and see it surrounded by the white light of compassion.

Just allow yourself to continue your breathing, think of all people everywhere and wish them the following:

May they be safe.

May they be healthy.

May they be happy.

May they be at peace.

Whenever you are ready, you may very gently come back to full awareness, open your eyes and carry these feelings with you throughout the day.

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