Day 9: Compassion is a muscle that gets stronger with use ~ Gandhi
Everyone can change.
Watching clients who had a tendency to explode with rage or anger become gentler, less aggressive people taught me that even the hardest of hearts can be softened over time. If we have endured abuse in our past or just barely made it out of a tough adolescent period those experiences may have left seeds of anger, just waiting to ripen with the right circumstances. While it seems inevitable that those seeds would bear fruit, it is indeed possible for us to tend to our inner garden and remove them.
The practice of meditation allows us to quiet the mind and make contact with our heart and our pure essence which is free of the judgements and negative conclusions of the past. Little by little the tranquility we discover through basking in feelings of universal love and compassion can begin to pluck out those seeds of anger. The practice of loving kindness brings a fresh, fertile seeds that can take root in our mind and heart. Over time we will see that these, too, can ripen into the beautiful fruit of altruism, non-reactivity and kindness.
Though we may get discouraged if our practice leads to mind wandering, self-judgment or boredom, consider yourself a peacemaker in training. The more you sit with a mind and heart focused on true concern for the wellbeing of yourself and others the more your compassion will be strengthened.
Compassion is a muscle that gets stronger with use. ~ Gandhi
THE COMPASSION MEDITATION PRACTICE
Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.
With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:
May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.
As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:
May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.
Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.
Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you.
Take this feeling of connectedness with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.
Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation
May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.
With love,
