Since yesterday was an anniversary of a horrible day in the eyes of most of the world, I thought it would be a good time to talk about how to meditate to increase compassion in ourselves.
If you don't think you can meditate, you may be surprised at your ability to do this type of meditation. Because you are not trying to empty your mind but instead are focusing on a series of thoughts, it can be much easier than you might imagine.
Set aside about 15 minutes to start. You can gradually increase the time as it gets easier for you.
Get into comfortable clothes and then get into a comfortable position. Some people like to lie down, but if you tend to fall asleep when lying down then try a seated position. Be sure your back is supported, you don't want to strain or slouch. Comfort is very important.
To begin, take a few deep breaths. You can close your eyes or leave them open just a little bit. Now think about someone that you care about. Bring his or her face to your mind--say their name if that helps. When you have them clearly in your mind and in your heart, you will silently say some compassionate phrases.
These are some standard phrases used, but feel free to alter them to fit your personality or desires: May you be free of pain and sorrow. May you be well and happy.
Repeat the phrases several times slowly. Remember to take some deep breaths.
Especially in the beginning, your mind may wander. That's okay, be gentle on yourself. Notice it and let it go, and go back to the compassion phrases.
After a minute or two, focus the compassion phrase on yourself: May I be free of pain and sorrow. May I be well and happy.
Repeat the phrases several times slowly, remembering to take deep breaths.
Allow yourself to really feel the compassion towards yourself that you felt towards the person you had in mind in the beginning. For some of us, this is the biggest challenge of the exercise! The ability to be truly compassionate to all, includes compassion towards self.
After several minutes, focus on a person you know and who is not your easiest relationship. It could be a neighbor, a co-worker, one of the kids...someone who challenges you in feeling compassion at times.
Get that person's face in your mind and heart and repeat the compassion phrases, directed towards them. Breathing deeply and repeating the phrases slowly.
Now think of someone you interact with only superficially--you don't have to know their name--just picture their face and offer the compassion phrases to them. Keep breathing and slowly repeating the words.
The meditation ends by sending the compassion phrases to the entire world. All people, everywhere. All animals. All plants. All life forms.
May all beings be free of pain and sorrow. May all be well and happy.
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