how to practice compassion

There is a very simple Buddhist technique for developing compassion, which also happens to have the side effect of training the body to relax deeply while experiencing uncomfortable emotions. Use this technique first for developing compassion for yourself - for any difficulty, ill-health, frustration, pain, worry or concern that is weighing on you. You can also use this technique for forgiving yourself or others, to release the emotional hold of a trauma or betrayal on your life.

Find a place where you can sit comfortably without being interrupted for about 20 minutes. Take a few deep breaths in and out slowly to relax and center yourself. On an inhale, bring to mind what is painful or uncomfortable for you. Imagine bringing it into yourself fully, keeping an open mind and open heart about whatever you feel. Just allow yourself to feel without judgment. When you exhale, send out the intention of relief from pain or discomfort, send out the intention for peace and happiness. Repeat for as long as you can, or until you feel peaceful.

You can take this practice one step further in developing compassion for others. On your inhale, breathe in that which is painful and unwanted in the world with a sincere wish that others can be free from suffering. Keep an open mind and heart, and allow yourself to experience your emotions without judgment. When you exhale, send out the intention of relief from pain and suffering, send out the intention that you and others experience peace and happiness. Repeat as long as you can.