This holiday season… give the gift of compassion
Liam Forde
The holidays and end of year are coming closer, they are a time for reflection and giving for many of us. We’re living in a time of heightened uncertainty in the world; natural disasters, families that are separated, othering and the ongoing pandemic. How might we spend this holiday season when quite literally borders are closed or travel isn’t possible? Often when we are separated or isolated from our friends, family or humanity, we can feel disconnected, and powerless. It’s in these times that mindfulness, recounting gratitudes or a healing meditation can be powerful medicine.
We are all interconnected. By feeling that connection and emanating positivity, we can be in a very real way, contributing to the wellbeing of others. Together we can make a real difference.
Inspired and adapted from a Tibetan meditation called Tonglen, I have been using this meditation for over 10 years. It can be challenging, it can bring you to tears, but also to joy and deliver incredible insights. Like all challenges, the real gold, though, is in the journey, the process and the intention: the commitment to be there for others. It’s been an amazing journey for myself. I feel more connected to others, feel more love and compassion. Anxiety related to current challenges began to evaporate and thus allowed me to choose how I respond as situations unfolded.
The Meditation
Read through all the steps below before you begin.
Find a quiet space and a comfortable position. It can be seated, kneeling, or even walking. This is an inner reflection time, so if you do choose to walk choose a safe path.
Keep your feet firmly grounded. Connect with your intention: compassion.
Take a minute or so to establish a regular, relaxed, deep, slow breathing pattern. No force is needed, just let it happen naturally. Breathing through the nose only allows you to focus on the breath. Count at least 10 breaths before you begin. Close your eyes to reduce external distractions (unless walking!).
Step 1:
Think of someone you know who can benefit from your compassion (they may be worried, anxious, scared, fearful, sick, etc). As you slowly breathe in, draw those feelings to you. You may also have images, include them. Try to remain present and not react, keep breathing.
Step 2:
As you continue your slow in-breath, use your imagination to move the breath and feelings of others into your heart space, your chest area. Flood or radiate their feelings with your love, compassion, care, kindness, and appreciation.
Relax and start to feel it transform. It might take several attempts to experience the feeling of change, so keep going.
Step 3:
Breathe out slowly releasing the feelings and breathe out your love, compassion, care, kindness, and appreciation. Try to feel that radiate from your heart space, not your head region. Feel into it.
REPEAT for 5-10 minutes (or as long as you wish) as best as you can. If you feel a shift on one person, repeat with a new person.
WRITE DOWN anything you noticed, how you feel, any insights. Review each week to notice your progression.
Instead of bringing compassion to your loved ones, you can choose:
Animals…
Forests, oceans…
Groups or people you are critical of…
Your perceived enemies…
The planet…
Like all meditations, practice makes progress. Progress is the goal, not perfection. It’s in understanding our own imperfections, and accepting them, rather than resisting or denying them, that will allow them to transform. This is how we grow compassion, wisdom, and grow as human beings.
Please let me know how it goes.
Namaste,
Liam