How to expand your circle of compassion
Parent Post
Whenever we’re aware of
Whenever we’re aware of war and injustice, we often feel a powerful sense of connection with those who are at the center of the conflict.
A “just like me” practice puts aside differences, shame and fear to see if you can begin to develop a felt sense of common humanity.
Imagine someone dear to
Imagine someone dear to you, whom you have an easy and uncomplicated relationship with.
Go beyond this and see if you can actually feel what it feels like to be in their presence.
Do you notice any pleasant feelings that may arise as you hold this beloved being in your awareness?
Include yourself in this
Include yourself in this circle of awareness, reminding yourself that:
- These people have feelings, thoughts, and emotions, just like me.
- These people have experienced pain and suffering, just like me.
- These people have been sad, disappointed, angry or worried, just like me.
- These people have felt unworthy or inadequate at times, just like me.
- These people want to be happy and free from suffering, just like me.
Call to mind someone
Call to mind someone else, someone that you recognize but don’t have much meaningful interaction with.
Notice what feelings arise for you and how they are different from what you felt in regard to the loved one you imagined first.
With this deep recognition
With this deep recognition repeat this phrase: “Just like me, all others aspire to happiness and want to overcome suffering.”
Sit with whatever feelings arise from this practice, allowing them to arise and fall away.
Your only agenda is to notice and take note of their arising.
Call to mind someone
Call to mind someone facing hardships far different from your own right now.
Look past the differences to what you have in common with this person or these people. Imagine sitting with them and feeling their joy and pain.
Put yourself in this
Put yourself in this person’s shoes for a moment, recognizing that they are an object of deep concern to someone.
Allow your attention to stay with this awareness for some period of time (20-30 seconds).