Compassion Meditation
Karuna Bhavana
How to
Bring to mind a being who is suffering, and let a genuine wish for their relief arise — "may you be free from this pain" — without needing to fix or resolve their situation, then extend the same wish to yourself.
Benefits
- Distinct from Metta's warmth by focusing specifically on relief from suffering
- Reduces compassion fatigue in caregiving or helping roles
- Extending it to oneself addresses self-compassion directly
Practice
10-15 minutes; if a specific person's suffering feels too raw to hold, start with a more distant example before returning to it.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
