Compassion defined by Google is; sympathetic pity and concern for the sufferings or misfortunes of others.

This meditation is perfect for when you feel like you are in a situation where you want to help others and wish you could do something, but don’t have too many options to act other than give your heart and well wishes.

Use this meditation to feel the kindness in your heart and to be able to send your positive energy towards the people who need it the most, including yourself.

This meditation allows you to take out your natural inclination for kindness and compassion. You feel it in your heart and it really allows you to feel out your own compassion while knowing you are sending out your positive and compassionate energy towards the person or people that need it.

Yes, this meditation may be more beneficial for yourself, but it grows your heart and your kindness which can multiply into even bigger events. I truly believe in small wins and this is part of the process.

Guided Meditation for Compassion + Positivity:

To get started:

Sit in a chair or in a position where you are at an equilibrium (i.e. one side matches the other).

You may notice some tension in your jaw, head, shoulders or anywhere else and I want you to let go and release those tensions.

Now that your body is at ease, take a full deep breath, exhale slowly and close your eyes.

Start with just noticing your breath. Not changing it in any way, but more so just watching your breath at its natural state.

Next, notice the surrounding noise around you and give them a word to define them. If that is too disruptive, no need to name them, just notice and breath through it.

Once you have identified the noise around you, I want you to do a body scan, starting at your toes and just noticing any tensions and any type of feeling on your body.

Once you reach the top of your head, take a deep full breath.

Person 1: A Loved One

Now, I want you to think of someone you have great affection for. This could be your parents, siblings, partner or whomever you have a great deal of love for. I want you to picture them in front of you and give them a loving gesture — which could be holding their hand, being by their side, or whatever feels most natural to you.

When you imagine their face, their eyes, or even voice, this will open your heart. Notice this feeling and notice what part of your body feels this. It could be happiness, tenderness, or a sensation all over your body. You will feel this the most if this person is someone you love unconditionally, but should work just as well with anyone you have an open, loving heart to.

Next, with this person in mind, looking at them, I want you to extend your love and warmth towards this person by saying:

May you find happiness and joy today. May you be healthy and safe. May you be free of pain and suffering.  

Feel this out and see how this makes you feel giving out this type of love and warmth towards this person.

Person 2: Neutral

Then, I want you to imagine someone who is neutral to you. It could be the bus driver you see every morning; someone affected by a tragic event; someone you pass by at school or at work or maybe your mailman.

And with ease and calmness, I want you to extend the same wishes to this person:

May you find happiness and joy today. May you be healthy and safe. May you be free of pain and suffering.

Feel how different it feels to say this to someone you may not know or feel anything towards and how it is growing your heart.

Don’t judge it and try to give the same type of compassion you did with the person you loved above. This will truly open your heart and you will feel a different type of sensation in your heart that you did not with the first person.

Person 3: Yourself

Finally, I want you to imagine yourself. So, at this point there is two of you. You may give the same type of loving gesture to yourself as you did with the person you felt most compassionate for. This could be putting a hand on your shoulder or being by your side.

And now, I want you to repeat the same words:

May you find happiness and joy today. May you be healthy and safe. May you be free of pain and suffering.

You may even want to visualize receiving these benefits.

Now, feel out how this makes you feel giving this type of compassion to yourself.

Embracing and feeling out your compassionate heart that we have built at this point, I want you to finally go back to noticing your breath again.

Gently, notice the natural in and out breaths. Then, do a quick body scan and start to notice the noises surrounding you. Before opening your eyes, visualize the room you are in. Take a full, deep breath and slowly open your eyes.

End of meditation.

Why Compassion?

Compassion is one of the most powerful tools we all have and something that has the power to transform, not only our lives, but the lives of others. Furthermore, you can read more about the science behind all of this in this interesting article by New York Times, here.

When you watch the news, at times it can make you feel more of the negativity in the world and you may feel hopeless, but by going through this meditation, you will feel the good and believe that there is so much more positivity and kindness around you.

And when you feel like there is nothing you can do to help a loved one or a neutral human being, you can always send your positive wishes towards them.

Thank you for reading and let me know if you have any questions.

Until next time,

Ozzy