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The Compassion Exercise

Instructions: Use this process when you are experiencing difficulty with another person and it is causing you frustration, resentment, anxiety and or judgement.


Since we cannot change other people, we instead look to change ourselves. Compassion is the ability to share in the suffering of another.



STEP 1

With attention on the person, repeat to yourself: Just like me, this person is seeking some happiness for his/her life.

STEP 2

With attention on the person, repeat to yourself: Just like me, this person is trying to avoid suffering in his/her life.

STEP 3

With attention on the person, repeat to yourself: Just like me, this person has known sadness, loneliness and despair.


STEP 4

With attention on the person, repeat to yourself: Just like me, this person is seeking to fulfill his/her needs.

STEP 5

With attention on the person, repeat to yourself:

Just like me, this person is learning about life.


Variations:

  1. May be done by couples and family members to increase understanding of each other.

  2. May be done on old enemies and antagonists still present in your memories.

  3. May be done on other life forms.