by Michael Kelberer
Many mindfulness teachers (including ours) consider compassion the "other wing of mindfulness." Mindfulness helps create the space in which compassion can arise; and an emphasis on compassion can help "warm up" mindfulness into something we might call "heartfulness."
The body of evidence is larger for “regular” mindfulness (that taught in Mindfulness-Based Stress Reduction classes), but the scientific support for the benefits of practicing compassion is compelling.
For starters, the benefits of Loving-Kindness practices appear pretty quickly, and have staying power: greater empathy towards others, greater generosity, greater resilience in emotionally fraught situation. For another, Loving-Kindness practices show real promise in the treatment of PTSD and other traumas.
The basic practice
Loving-Kindness practice falls under the category of “cultivation practices,” where imagery and poetry are used to cultivate a desirable trait. In this case, you bring to mind the image of another being, which might be yourself, and wish them well by repeating phrases of goodwill silently to yourself. Example phrases are:
May you (I, we) be happy and joyful
May you (I, we) feel safe and secure
May you (I, we) be strong and healthy
May you (I, we) live with ease
The classic sequence is to start with someone (or thing) very dear to you, spend a couple of minutes wishing them well using the above or your own phrases, then picture someone less close but friendly and do the same, then repeat with a neutral party, then (if you’re up for it) picking someone you have a difficult relationship and repeating the process for them.
Another (the you-we-I sequence) starts with a dear one, then you add yourself to the image and do a “We” sequence a few times, then bid your dear one goodbye and wish yourself well with a few “I” sequences.
There is a large variety of compassion practices (including the above) on our website, and on Insight Timer.