Meditation is like taking your brain to the gym.
Similar to the way athletes visualize their performances on the court or field, you can use meditation as a technique to train your brain to offer compassion toward yourself and others.
Sara Schairer wrote and recorded the following meditation practices, and they aim to help you expand your circle of compassion while remembering that you, too, deserve compassion.
Sara is the founder of Compassion It® and senior facilitator of Compassion Cultivation Training®.
1 - DELIGHTING IN OTHERS
Practice opening your mind and heart to those who are outside of your normal circle of compassion.
2 - COMPASSIONATE IMAGE
Feel the sensations of compassion through the use of compassionate imagery.
3 - MINDFUL DRINKING MEDITATION
Meditation doesn't always mean closing your eyes and sitting on a cushion.
Grab a cup of tea, and be guided through the experience of mindful drinking. The practice begins with tuning into your five senses, and then you'll slowly and mindfully sip and savor your beverage.