Compassion Meditation

“Compassion meditation can be beneficial in promoting more
harmonious relationships of all kinds. The world certainly could use a
little more kindness and compassion.”

Dr. Richard Davidson

Becoming
professionally certified in teaching Mindfulness Based Stress Reduction
has been a long and wonderful road requiring hard work and commitment.
It has also been a journey offering blessings, opportunity and learning.
A gift of priceless value has been meeting “Richie” Davidson and
becoming informed on how the brain works.

The subject is
compassion – to be more specific: being compassionate. The
question is: are we able to train ourselves, through the practice of
meditation, to become more compassionate? Dr. Richard Davidson,
professor of psychiatry and psychology at the University of Wisconsin
(Madison) and world renowned expert on the effects of meditation on the
brain, says “Yes!”

Through a capacity of the brain called
“plasticity” (or neuro-plasticity), we are able to literally “train the
brain” to enhance personal qualities of kindness and caring. We not only
can learn to develop skills promoting happiness and compassion, we can
also, over time, fully embody these traits.

Cultivating
compassion and kindness through meditation affects certain regions of
the brain, shaping a person’s behavior to be more empathetic,
particularly toward other people. Published March 26, 2009, in the
Public Library of Science One, a study directed by Dr. Davidson shows,
by functional magnetic resonance imaging (fMRI), “positive” emotions
such as kindness and compassion can be learned in the same way a person
learns to play a musical instrument or be skilled at a sport. The brain
scan showed brain circuitry used to detect emotion and feelings changed
dramatically in people who meditate, making it easier and natural to act
with kindness.

Compassion meditation differs from other forms of
meditation it its focus. While mindfulness meditation invites awareness
to be on the breath and suggests labeling thoughts as “thinking”,
compassion meditation places the focus first on own self and then on
another person, a cause or an animal. (Please see “5 Simple Steps to
Compassion Meditation” at the end of this article).

Becoming more
compassionate is the first step in self acceptance, self care and
relating to your life with kindness and understanding. Learning to
embrace yourself as you are, turning away from comparing or competing
brings a certain peace of its own. Enriching this personal acceptance
with compassion meditation, can cultivate a new way of being in your
life – a kinder and more forgiving way of relating to self and others
and to life’s many changes and demands.

Compassion meditation and
its effects may also be relevant to youngsters and their ability to
think before they act. Being a compassionate parent and raising a
compassionate child is the foundation for raising a compassionate
adolescent. Bullying, aggression and violence can be prevented. And the
case is strong for meditation being a cost effective and relatively
simple way to prevent unwanted behaviors in vulnerable adolescents and
to instill, by experience, the values of caring about oneself and
others.

Making heart-centered, behavioral choices can happen with
ease, holding the potential for raising mature and responsible young
adults. It is never too late” – rather, “it’s never too early” to begin
a simple compassion meditation practice. If you are a new parent,
sitting quietly in the presence of your newborn child will welcome this
tiny spirit into the embrace of stillness, kindness and
love.

Compassion meditation is a simple act, appropriate at any
age, occupation or lifestyle. Why not give it a try? And please stay
tuned to find out how physicians are using compassion in their practice
and the changes they experience in themselves and in their patients. A
simple choice with profound, healing effects ~ available to all with a
price that fits our times: what are we waiting for?

5 Simple
Steps to Compassion Meditation

1. Sit in a dignified
   posture – spine is straight, hands rest on the things; arms, shoulders,
   jaw and neck are at ease; eyes are closed or gaze is downward
2. Gently bring focus to the heart region of the body, breathing in and
   out from this area; notice any sensations you may feel in this region of
   the body
3. Begin by allowing loving, accepting and kind
   feelings toward yourself – letting go of any judgmental thoughts that
   may arise
4. As you breathe in and out, silently repeat
   the words: “May I be free of distress and suffering”
5. Continuing to breathe in and our, repeat the words, substituting “I”
   with an individual’s name, an animal or situation you wish to feel
   compassion for

• Beware the Magic Button The media has been abuzz with news that the requirements...
• Forgiveness: It's not for Sissies “If we could read the secret history of our enemies,...
• Women, Food and God Geneen Roth's book Women, Food and God, is a loving...