Compassion Exercise for All Living Beings
*** disclaimer: read through this script first to make sure this audio exercise will not bring to mind memories that are too painful to handle at this moment ***
*** note: this file can be downloaded and saved onto your computer or smart device ***
Transcript:
This a short compassion exercise that you can incorporate
into your day. It includes elements from several longstanding meditation
practices, including anapana breathing and metta. Metta in Pali means
lovingkindness, or showing an active interest in others. Save this to your
desktop or phone, or any place that stands out, so you will remember to listen
to it on a regular basis.
Let’s start by making sure we are comfortable. Your body is upright, either on
a pillow, meditation pillow, yoga mat, or a chair. It is common in meditation
not to rely on the back of your chair, but rather to keep your spine straight, not
too rigid, using your core to keep you upright. However, if anything today is
preventing you from doing this, get into any position, even lying down
if necessary, that will make you comfortable, but still able to focus.
Remove any unnecessary stimuli from the room during this
exercise, which includes sound notifications on your phone.
When you’re ready, start taking some deep breaths. Do not
try to control the breath. Just let it flow naturally. Observe the breath
instead. Try to center your attention on the breath. You can focus your
attention on the sensation that each inhale and exhale produces on the
nostrils, or upper lip. Try to feel the sensation of the breath. If this is not
possible for you, instead focus on the rising and falling of the belly, or
chest. Whatever it takes to focus your mind on the breath. We’ll do this for
ten inhales and exhales.
1-10
We’ll do this again. This time, count to yourself, at your own pace. It does
not matter if you do exactly 10 breaths.
We’ll now begin to focus our thoughts and attention onto others first, and then
onto ourselves. Don’t worry if you can’t easily paint a mental picture, or if
you get distracted. Just do the best you can. There’s no pressure.
Let’s start with a loved one. Imagine someone you love very much. Maybe a
parent, or a child, or a very good friend. Imagine what they look like in your
mind. Imagine they’re looking at you, engaging with you. Smiling. Enjoying your
company.
Imagine what it’s like for them to get up in the morning. What’s their morning
routine? Are they calm, relaxed, or are they rushing to get to work? Or school?
Can you sense if they are happy, or sad? Or angry? Agitated? Are they feeling
well at this moment? Or unwell?
Now let’s imagine this same person during of the happiest moments of their
life. Maybe they’re watching their child graduate, or they’re the child
learning how to ride a bike for the first time. Maybe they’re letting loose on
a dance floor, or they’re meeting a romantic interest for the first time.
Whatever it is, sit with this image and observe.
Do they have a big smile on their face? Is it nice to see them not worried, or
afraid?
Now let’s imagine this person at a rather difficult time in their life. What
happened to them? Is it during a time of heartache? Pain? Perhaps they lost a
job. Perhaps they lost a loved one. Where are they?
I think it’s a good time to give them a hug, or whatever you do to give
emotional support to a loved one.
Does this make you feel good? Try to pay attention for a moment to what
your body is telling you. Right here right now. Can you feel any tension
melting?
You are there for them. You love them. With you they feel less alone.
Now imagine your loved one in a comfortable place. Perhaps their house, or
their favorite coffee shop. Are they curled up with a good book? Sitting down
over a meal? Are they with you, enjoying your company?
Perhaps they’d enjoy another hug from you. Give them a warm embrace. Feel their
energy.
If you’re not a hugger, how do you show love? How would you show that
person that you care?
We’ll say goodbye for now to our loved one with these words of lovingkindness
sent directly to them, from your heart to their heart. Either say them out
loud, or repeat the words in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you be free from suffering.
x2
Next we’re going to imagine someone toward whom we have neutral feelings.
Perhaps someone we don’t know very well. They’ve never bothered you. They’re
just… in your life. Maybe you can hold on to the face of a stranger you made
eye contact with earlier today. Maybe you’re imaging your bus driver, or a
cashier you see from time to time at the grocery store. The idea is to think of
someone whose life you’ve never really put much thought into before.
Now imagine their morning routine. This time you can really use your
imagination. You don’t know them. Maybe they get up every morning ready to
embrace the day ahead of them. Or maybe they wake up every day in pain. It’s
your choice.
Do they walk downstairs to make breakfast? What are they wearing? Can you sense
if they’re looking forward to their day? Do they seem rushed? In a hurry?
Agitated? Or calm? Excited? What facial expression do they have on their face?
Can you imagine yourself with them? Maybe at the breakfast table, or at
work, or school, on a bench, having a conversation. Do you think you two could
be friends? Could you imagine becoming close enough to give them a hug every
time you see them? Or whatever show of affection you gave to your loved one.
Let’s imagine this person in one of their happiest moments. Are they
graduating? Did they just meet the love of their life? Did they just see their
toddler walk for the first time? Use your imagination to create a scenario.
Whatever it is, sit with this image and observe.
Now let’s imagine this stranger, or this casual acquaintance we’ve not
interacted with much, at a very low point in their life. Are they not able to
pay their bills? Are they very stressed? Or worried? Did someone important just
leave them? Are they feeling more alone than they’ve ever felt before?
Where are they? Can you picture them crying or pacing back and forth in their
home. Observe what’s happening to their body. Are they taking a lot of short,
shallow breaths in the chest. What’s the expression on their face?
Imagine somebody there for them. Somebody to calm them down. To hold them if
they want to be held. Maybe just somebody there to tell them that everything
will be okay. Maybe it’s you. Maybe it’s their best friend. They’re being told
to focus on their breath. If they can, they’re going to move those breaths
down, from the chest to the belly. Deep, long belly breaths.
When you think of this person, in your day-to-day, where are they? At work?
School? Wherever they are, sit down with them for a chat.
What are you two doing? Laughing? Is it a bit… awkward?
Is it rewarding? Are you thinking to yourself that you never thought you’d get
along so well with this person.
When it’s time to say goodbye, give them another one of your warm embraces. A
hug. Shaking hands. A fist bump. Anything like this is more effort than
you’ve put in before with this person, to make a connection.
Before we leave this person, let’s do the same metta/lovingkindness exercise
for them.
May you be safe.
May you be happy.
May you be healthy.
May you be free from suffering.
x2
We’re doing great, so now we’re ready to challenge ourselves
a bit. Think of someone in your life you don’t like right now. Is it someone
who is mean to you, everyday? Demanding of you?
Is it a person that reminds of you of someone in your past?
Is it someone you see in the media? Someone you’ve never met but still seems to occupy some space in your thoughts. Perhaps they occupy a lot of space in your mind.
Choose someone who is frustrating… but not someone that is
going to make you feel too agitated to finish this exercise. Maybe there
are some people like that for you, and that’s okay. You can come back to
them at a future date, when you are ready. In this way, your practice builds on
itself.
What’s happening to your body? Can you think of this person without tensing up?
Is your jaw clenching? Or your fists? This is normal. You don’t like this
person. Maybe, you see them as your enemy.
Imagine their day. What does their bed look like? Do they wake up relaxed? Or
tense? Do they have their own loved one to wake up to?
What are you imagining them eating for breakfast? Do you imagine them eating
breakfast at all? Do they get to enjoy their morning? Or do they wake up in
pain, burdened by their own suffering?
Do they easily give in to desire? Or are they more restrained? Can you imagine
an expression on their face? What is it? Whatever you imagine, try to remain yourself
neutral… during this thought. Maybe their daily routines are more like your own
than you thought.
Do you think this person is ever… happy? What brings them pure joy?
Again, try to stay calm and neutral. Perhaps what you thought of that brings
them joy is something that, in your mind, harms others... what else? Do
you think they could also delight in a child’s laughter? Or in seeing someone
they care about succeed? What if you both absolutely love the same thing? A
video game, or TV show. A favorite dessert.
Imagine this person happy. A big, genuine smile on their
face. At a graduation… a wedding… as a child, on a rope swing. Is it possible?
Can you handle seeing this person happy? It’s okay if you can’t.
Does it help to imagine them at an age too young to have any ill intent?
Now imagine this person is having an awful day. Maybe they just lost a beloved
pet. Maybe they were just in an accident. Maybe when you think of this person,
you assume that they are always in immense suffering, even though they
try to hide it. Can you still remain neutral? Can you even imagine sending them
your kindness during their moment of need? Whether or not you think they
deserve your compassion, do you still think they would benefit from it?
Imagine you had the opportunity to sit down with this person, where you both
would feel comfortable, to talk about why they occupy this role in your mind.
The person you avoid. The person who makes your body tense up. Or, the enemy.
Is there anything you could do or say to make them understand your discomfort?
Is there anything you can do or say to come to a better understanding of each
other?
Can you end with at least a handshake, or some other gesture to signal that
you’ve made progress?
Try your best now to send the same words of lovingkindness to this person.
May you be safe.
May you be happy.
May you be healthy.
May you be free from suffering.
x2
We’re going to do one more. It will focus on self-compassion. For some, this
may be the hardest of them all. If it is, that’s okay. It’s part of why we’re
doing this. To build compassion not just for others, but also for ourselves.
One day at a time.
This part of the exercise will look a bit different. You are going to imagine
yourself at your current age, at the time you’re listening to this, observing a
younger version of yourself. It can be a recent version of yourself, or it can
be a version of you from decades ago. Don’t get caught up on some of the
details when trying to imagine yourself in the past. Some aspects of the memory
are bound to be a bit fuzzy. Use your imagination to fill in those fuzzy spots.
Can you see yourself at a younger age, at a genuinely joyous time from your
past. Unencumbered. Free.
What expression is on your face? Are you doing a little dance? Who are you
with? If nothing is coming to mind, that’s okay. The entire scene can be made
up, if it helps. There’s no way to screw this up. No pressure. Hold that image
for a moment.
Does seeing this version of yourself in the past make you smile? What is
happening in your body? Is it painful? Is it comforting? As before, try to
remain neutral. If it’s hard to see yourself this way, try to maintain
objectivity. View this version of you as someone who deserves love and
compassion just like anybody else. What a special moment for them, this feeling
of pure joy.
Now think of a version of yourself in the past that was really struggling.
Nothing so painful that would cause you stop this recording. Remember, we are
working towards those bigger targets, building our practice every time.
Do you see yourself?
What’s happening?
Imagine the present-day version of yourself giving comfort to the younger you.
This is you, you know what the younger you needs to feel comforted.
Maybe it’s a big hug.
Maybe it’s some words of encouragement. You can tell the younger you, with complete
confidence and honesty, that you will make it through this. You know
this because you did make it through. You are here today as proof.
Imagine how comforting those words are to this younger version of yourself.
Finally, let’s take a moment to sit with the younger you, whatever version, in
a space that is comforting to both of you. What do you need to say to them?
… or, what do they have to say to you? Are you truly listening? With no
judgement, no shame, no guilt. What needs to be said
End this part of the exercise with the same sort of loving embrace you offered
to your loved one earlier.
How do you feel? Are you clenching? Are you more relaxed than when you starte
We will end with two different versions of metta. One for ourselves, and one for everyone on earth.
May I be safe.
May I be happy.
May I be healthy.
May I be free from suffering.
x2
Now for all of the people on earth, on every continent. In fact, all living
creatures on earth… including yourself.
May we all be safe.
May we be happy.
May we be healthy.
May we be free from suffering.
Come back to this exercise often. Each time will be different… and each time is
worth your time.
_