Compassion meditation: what it is, benefits, & how to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what compassion meditation is and the benefits to practicing this technique. Plus, a step-by-step practice guide and guided compassion meditation script.
Compassion meditation is a practice from ancient traditions that’s gained worldwide popularity for its mental, emotional, and physical benefits. It’s known for nurturing kindness and understanding.
What is compassion meditation?
Compassion meditation techniques focus on developing feelings of kindness and empathy toward yourself and others. They involve visualizing the suffering of others, and then transforming that suffering with the breath into feelings of compassion and relief. The goal of compassion meditation is to cultivate a compassionate attitude and encourage actions that can help alleviate suffering in the world.
The practice is often centered around the Tibetan Buddhist concept of Tonglen, which means "giving and taking" or "sending and receiving." The purpose is to transform the suffering of others into something positive through compassion and altruism.
Tonglen, and, by extension, compassion meditation, teaches us to remove selfishness and separation, encouraging connection to the shared human experience of suffering and joy.
It's important to distinguish compassion meditation from loving-kindness meditation (Metta). Though they’re closely related and often practiced together, loving-kindness meditation involves sending wishes of happiness, wellbeing, and peace to yourself and others, whereas compassion meditation specifically focuses on suffering—understanding it, feeling it, and wishing for it to be alleviated.
What are the benefits of compassion meditation?
Compassion meditation can have therapeutic benefits, with research showing it can boost mental, emotional, and physical health.
Mental health improvements
By encouraging a mindset of kindness and understanding, compassion meditation can help alleviate symptoms of depression and anxiety, reduce negative emotions, and increase feelings of calm and inner peace. This is thought to be due to the meditation's ability to enhance emotional regulation, helping people manage their emotional responses to stress and adversity better.
Physical health benefits
Research suggests that in helping manage the body’s stress-reducing response, the benefits of meditation can include lower blood pressure, reduced heart rate, and improve immune system. Some studies indicate that meditation may have a positive impact on chronic pain and inflammation.
Increased empathy and altruism
Compassion meditation techniques can lead to an increase in empathy and altruism. In shifting from a self-centered perspective to a more inclusive view of others' wellbeing, you can develop a deeper sense of empathy, which can translate into helping people in need.
Emotional resilience
One of the key benefits of compassion meditation is the development of emotional resilience. Regular practice can help cultivate a strong foundation of compassion and empathy, helping you face life's challenges with greater balance. When we understand the suffering of others, our own troubles can seem more manageable, and we’re better equipped to bounce back from personal setbacks.
Enhanced relationships
Becoming more empathetic and less reactive can lead to improved relationships. Kindness and understanding can diffuse conflict and build stronger, more positive connections with friends, family, and even strangers.
Cognitive benefits
Evidence suggests that compassion meditation can enhance attention, memory, and problem-solving skills, helping us navigate complex social situations.
Common challenges with the compassion technique (and how to solve them)
1. Feeling overwhelmed by others' suffering
It's natural to feel overwhelmed when you open yourself to the suffering of others. Start by focusing on one person or situation at a time rather than trying to take on the suffering of many. Remind yourself that the purpose of compassion meditation is not to burden yourself with the world's pain but to cultivate a compassionate wish for relief.
Practice grounding techniques, such as focusing on your breath or physical sensations, and as your capacity for compassion strengthens, expand your focus.
2. Difficulty feeling compassion
Some people find it hard to feel genuine compassion, especially toward themselves or those they have conflicts with. Try to focus on someone you naturally feel compassion for, like a loved one or a pet. This can help ignite the compassion within you, which you can then gradually extend to yourself and others. Practicing self-compassion and kindness meditations can also help.
3. Mind wandering
Drifting thoughts are a normal part of the meditation experience. When you notice your mind has wandered, gently bring your attention back without judgment.
💙 Return your attention to the here and now with The Daily Jay’s Wandering Mind session.
4. Feeling discouraged with slow progress
Compassion meditation, like any skill, takes time to develop. Approach the practice with patience and without attachment to immediate results. Celebrate small victories, such as moments when you notice yourself being more patient or understanding.
💙 In Train Your Mind, Vol. 1, NBA superstar LeBron James shared his mental fitness tips—and a reminder that becoming a champion is a process.
5. Integrating compassion into daily life
Look for small, everyday opportunities to practice compassion. This might be as simple as offering a kind word to someone, helping a stranger, or just listening attentively when someone is speaking. Over time, these acts of kindness become more natural, effectively bridging the gap between practice and daily life.
💙 Hear from Tamara Levitt on how even the smallest Random Acts of Kindness can go a long way and make a difference.
Enhancing compassion meditation with mindfulness
Bringing mindfulness into your compassion meditation can help you stay present and engaged, making it easier to focus on cultivating compassion without getting overwhelmed or distracted. By being fully present, you can also deepen your understanding and empathy toward the suffering of others, making your compassionate intentions more profound and heartfelt.
3 tips for deepening your practice
Consistency is key: Regular practice, even just for a few minutes each day, can significantly deepen your experience of compassion. And the more you use compassion, the stronger it becomes.
Join a community: Practice with others for support and to cultivate a deeper understanding of compassion meditation.
Seek guidance: Find a meditation teacher or join a workshop for personalized support.
How to practice compassion meditation in 8 steps
Begin each compassion meditation session with a few minutes of mindfulness meditation. Focus on your breath, bodily sensations, or the sounds around you to anchor your mind in the present. This can prepare you for a more focused and effective compassion meditation practice.
1. Prepare your space and mind
Choose a peaceful, comfortable place where you will be undisturbed for your meditation, and sit in a relaxed, alert posture. Try a cushion on the floor with your legs crossed or on a chair with your feet flat on the ground.
💙 If you’re unfamiliar with how to ground, follow Tamara Levitt as she guides you through a Grounding meditation.
2. Begin with a few moments of mindfulness
Gently close your eyes and bring your attention to your breath. Notice the sensation of air entering and leaving your nostrils or the rise and fall of your chest. Take a few deep, slow breaths to center yourself in the present moment.
💙 Anchor into the moment by using your breath in this mindfulness meditation on Refocusing.
3. Cultivate a compassionate intention
Reflect on your reason for practicing compassion meditation, such as reducing personal suffering, developing greater empathy, or contributing to the wellbeing of others. Set a clear intention to help motivate and guide your practice.
💙 Develop warmth, kindness, and compassion toward others in this meditation series on Loving-Kindness.
4. Begin by directing compassion toward yourself.
Visualize your own face or simply sense your presence. Acknowledge any difficulties, pain, or suffering you’re experiencing with gentleness and understanding.
Breathe in with kindness. As you exhale, imagine sending yourself warmth, love, and comfort. Continue this process for a few moments, breathing in self-compassion and breathing out self-care, relief, and releasing stress.
💙 Discover your Strength of Self-Compassion and how to practice it with Jeff Warren.
5. Visualize suffering and compassionate response
Think of someone you know who is suffering. Imagine them in front of you, and try to feel their pain and distress as if it were your own.
With each inhale, visualize drawing in this person's suffering as a dark cloud or smoke, absorbing it into your heart, where it’s transformed by your compassionate intention. As you exhale, imagine sending out light, warmth, or whatever form of comfort you wish to this person. Visualize their pain being relieved and their happiness increasing.
💙 Practice the art of visualization with Oren Jay Sofer in this Guided Visualization exercise from the 7 Days of Soothing Pain series.
6. Expand your compassion
Gradually expand the focus of your compassion to include others—friends, family, acquaintances, and even those you may have difficulties with. Continue to breathe in their suffering and breathe out relief and happiness toward them.
Eventually, extend your compassionate breathing to encompass all sentient beings across the world, wishing them freedom from suffering and true happiness.
💙 Learn to stay connected when others are suffering in this episode of the Daily Jay on Empathy vs. Compassion.
7. Conclude with a dedication
Consider dedicating the positive energy you've created from your practice to benefit everyone and everything around you. This practice can help the benefits extend far beyond the timeframe of your practice.
8. Transition gently back to your day
Gently bring your attention back to your body and the room around you. Take a few deep breaths, and when you feel ready, slowly open your eyes. Move gently, carrying the sense of compassion and peace back into your daily life.
💙 Move throughout the remainder of your day with compassion and Gratitude with help from Tamara Levitt.
Compassion meditation FAQs
What are the words of compassion meditation?
The words used in compassion meditation can be specific phrases that are silently repeated, kind of like a mantra. They’re aimed at wishing wellbeing and freedom from suffering for yourself and others, and can be adapted to suit the individual or specific situation.
"May you be free from suffering."
"May you have joy and happiness."
"May you find peace and ease."
What is the difference between mindfulness meditation and compassion meditation?
While both practices originate from Buddhist traditions and are beneficial for mental and emotional wellbeing, mindfulness meditation and compassion meditation focus on different aspects of the practice.
Mindfulness meditation: This form of meditation focuses on paying attention to the present moment without judgment. It encourages awareness of your thoughts, feelings, bodily sensations, and the surrounding environment to cultivate a state of open, nonjudgmental awareness.
Compassion meditation: This form of meditation focuses on developing compassion and empathy toward yourself and others. It involves actively wishing for the relief of suffering and cultivating a desire to help alleviate that suffering. Compassion meditation can be more emotionally engaged and outward-looking than mindfulness.
What is compassion meditation called?
In Tibetan Buddhism, compassion meditation is often referred to as "Tonglen," which means "giving and taking," or "sending and receiving." Tonglen is a specific practice within compassion meditation that involves visualizing taking in the suffering of others while breathing in and sending out happiness, relief, or positive outcomes while breathing out. This practice is designed to cultivate compassion by engaging with the suffering of others and transforming it through the power of empathetic intention.
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