Compassion Meditation
"For Happiness and Loving Kindness"

This is an original tailor-made compassion meditation for happiness and loving kindness. We're here going to combine mantra and mindfulness, and add prayer meditation.

It consists of 3 guided parts, very simple and quite delicious.

While meditating, we will use this mantra: "Ahhh."

"Ahhh" is not the sound your dentist asks you to make. It's the sound we tend to make when we sit down after a long, hard day, exhaling with relief and relaxation.

"Ahhh" is the sigh of relief, the sound of showing compassion for yourself as you take a load off your back.

You may also, as you feel it, vary the pitch and sound of your mantra. (More "mantra tips" here.) It is all right and no wrongs here. Just go with the loving flow...

A couple of reminders before we begin:

• Preferably don't eat within 1 hour of your meditation because a stuffed belly tends to disturb your mind and body.
• Dim the lights and silence your cell phone. You may set a ten-minute alarm. (Keep the volume low).
• Wear comfortable clothes and take off your shoes.
• Remain mindful -- Do NOT worry about doing it right. You are doing it. That's all that matters.
• There's nothing magical about relaxing and meditating. It's just natural.

Here's our disclaimer. And here we go...

Part 1: Prayer Meditation

In the kneeling position, clasping your hands together in a way that you prefer, say a prayer of love and compassion for others and yourself.

It may only take a minute.

Feel your words as you say them. You will bring these feelings into your meditation afterward...

An example (s-l-o-w-l-y spoken, with emotion):

"I love my family. I wish you the best. I love you so much. I will show you love and compassion... I will show love and compassion for myself. I love myself...

We are all one love. I love you so much. I wish you all the very best. I will treat you with love and compassion. I will do my best because I love my family. Thank you for loving me. There's so much love. I love you so much."

Feel your love and compassion. It is within you, and you're bringing it out (you may not feel much the first couple of times).

Part 2: Compassion meditation for happiness and loving kindness

After praying, gently move into your preferred meditation position. This compassion meditation assumes a sitting position.

1. Sit comfortably on a straight-backed chair.
2. Place your hands in your lap, gently clasped or cupped.
3. Breathe in s-l-o-w-l-y and deeply through your nose. You may start off by counting to get into the proper, slow rhythm. Breathe in: 1-2-3-4...
4. Pause naturally... Now sigh with relief - "Ahhh". Perhaps it's just a whisper. Listen to it. Listen to the relaxing silence. Feel it.

Don't worry if your inhalation speeds up or slows down. This is normal, you're just becoming aware of your breath.

5. Close your eyes, feel and listen to your relaxing breath. Shoulders low, relax. Then inhale again through your nostrils. 1-2-3-4... Pause naturally.
6. As you exhale, feel your "Ahhh" ... Love and compassion. You deserve to relax...
7. Close your eyes and feel the slow rhythm of your breath. S-l-o-w-l-y inhaling.... Then just let it go naturally, sigh with relief - Ahhh... Feel. Relax.
8. Stay with 7 for the duration of your compassion meditation. 10 more minutes or, if you set one, until your alarm's pleasant beep.

Show love and compassion for yourself. Meet any thought or sensation with loving kindness and compassion. Feel how everything that filters through love and compassion changes to love and compassion.

"Love the mind you're in."

Part 3: Afterward...

Sit for a minute or two. Feel your compassion meditation. Just breathe.

You are now open, either full of loving kindness and compassion or simply empty of negativity. You may want to say something from your heart (or just think it, whatever you feel like doing).

I may say/think something like this:

"Today I will do my very best because I love you. Thank you for loving me. I love you... I love you. Ahhh... How I love you. Thank you."

Just say whatever is on your mind/heart. Or revel in the silence. Do as you wish.

You may cry from time to time, especially in the beginning (mostly tears of joy :-). It's normal. If you want to meditate in a less emotional fashion, click here.

Be mindful of expectations. There's no goal here. Just loving kindness and compassionate happiness.


Comments, questions?

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