Today, we’re delving deep into the first of the six phases, compassion. Compassion is one of the most intriguing qualities of being human. Research by scientist Richard J. Davidson at the University of Wisconsin-Madison revealed that compassion and kindness are trainable skills. You can learn to become a kinder person, and you can instill kindness in your children.
Compassion has remarkable effects on your life. It increases your positivity, reduces stress in challenging situations, and even slows down the aging process. But it’s more than just creating a kinder world; it’s a powerful attribute that draws people together. Studies show that both men and women find compassion highly attractive. So, if you’re single, this might be your ticket to a successful date.
In the workplace, compassion is equally vital. A Gallup study demonstrated that the happiest and most engaged employees are those who feel cared for by their supervisors or colleagues. Compassion is the key to these positive outcomes.
In this space, we’ll help you elevate your levels of compassion, treat kindness as a muscle to train, and extend this compassion to impact the world positively. You’ll be able to spread love, smiles, and happiness, while also reaping the benefits of self-compassion.
So, let’s dive into the process. If you’re already an experienced meditator, stick to your routine but incorporate the guided audio in this chapter. If you’re new to meditation, we have a warm-up section that provides essential tips.
Now, let’s understand compassion. It’s about moving from judgment to caring, isolation to connection, and dislike to understanding. It’s holding back your judgmental tendencies and being genuinely warm and caring towards others.
We’ll start with a technique to help you physically experience compassion within you. It’s called the “Eve” technique, named after my daughter Eve. Think of someone in your life who elicits a deep sense of love in you – your “Eve.” Close your eyes and bring their image to your mind, along with a memory of them. Focus on the feeling of love for this person in your heart.
In the meditation, we’ll guide you to expand this feeling, encompassing your entire body. With each breath, you’ll expand this bubble of compassion to include those around you, your neighborhood, your city, your country, your continent, and eventually, the entire planet. It’s a thought process, visualizing the Earth and feeling the waves of compassion extend across the globe.
By doing this, you’re training yourself to become a more loving human being. It not only benefits those you encounter but also nurtures self-compassion, making you more resilient and less reliant on external validation. This process is about fostering love and support for all of humanity.
When you’re ready, you can play the audio for day one of the sixth phase. Find a quiet, safe space where you have about 10 to 15 minutes to spare, and let’s get started.