Episode 54: Guided Meditation: Fostering Kindness And Compassion | Secular Buddhism Podcast | Eightfold Path

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Episode 54

Guided Meditation: Fostering Kindness And Compassion

In this episode, I explore the practice of cultivating kindness and compassion through a guided meditation. I begin by guiding you to direct these wishes towards yourself, using phrases like "May I be happy, may I be at peace, may I be free from suffering," and contrasting this with the harsh self-talk many of us engage in. We then extend these intentions to loved ones, neutral acquaintances, and even difficult people, recognizing the universal desire for happiness and freedom from suffering that all beings share. The core teaching is that by intentionally practicing compassion, we can break free from negative patterns and expand our capacity for empathy, which has practical applications in improving our relationships and overall well-being. This practice highlights the Buddhist concept of metta, or loving-kindness, and its relevance for secular individuals seeking greater connection and peace.

October 2, 2017

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7 min read

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Key Highlights

Main topics and takeaways from this episode

The guided meditation focuses on cultivating kindness and compassion, starting with oneself.
It guides listeners to extend these feelings first to loved ones, then to neutral individuals, and subsequently to difficult people.
The meditation emphasizes the universal desire for happiness, peace, and freedom from suffering in all beings.
It concludes by expanding this sense of compassion to all living beings globally.

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Full Transcript

1,205 words · 7 min read

Secular Buddhism Podcast

Episode 54: Kindness and Compassion - A 10-Minute Guided Meditation

Welcome to this ten-minute guided meditation on fostering kindness and compassion.

Take a moment to get comfortable in your chair or on your cushion. Take a deep breath in and slowly exhale out. Allow yourself to settle into the present moment, bringing your full attention to here and now. You can close your eyes or you can keep them open—it's up to you.

This meditation is about fostering kindness and compassion for yourself and those around you.

Now bring your attention to your posture. Notice any discomfort in the way you're sitting and make any necessary adjustments to ensure you are comfortable and relaxed.

Let's get started.

Kindness Toward Yourself

Bring your attention to your natural desire to be happy, to be free from pain and suffering. With each breath that you take, acknowledge your wish to be free from harm, your wish to be safe and protected.

You can express this kindness and compassion towards yourself with simple phrases like: May I be happy. May I be at peace. May I be free from suffering.

Try repeating these phrases in your own mind. When you get distracted or carried away in thought, bring your awareness back to your natural desire to feel happy, to be free from suffering, and to be at peace. Repeat these phrases over and over in your head.

May I be happy.

Feel what your natural response is to this simple expression.

May I be at peace?

Notice what thoughts come to mind when you express your desire for peace.

May I be free from suffering.

Notice how natural it feels to have these wishes and desires for ourselves.

You can repeat these phrases over and over like a mantra. We tend to already have mantras that we tell ourselves all day long. Often we are very harsh with ourselves. We may have thoughts like, "You are so dumb," or "Why did you do that?" or "I'm such an idiot." These can also be repetitive mantras that we hear all day long.

Notice how different it feels to speak towards what you really want in life—to be happy, to be at peace, and to be free from suffering.

Extending Kindness to Those You Love

Now bring to mind someone you care for deeply. Perhaps this is a parent, a spouse, a sibling, or a child. Just picture them in your mind and notice how natural it feels to feel kindness and compassion towards this person.

Bring your attention to the desire you have for them to be happy, to be free from pain and suffering. As you continue in this space of awareness, notice how you want this person to be free from harm, to be safe and to be protected.

Keep this person in your mind as you express the following phrases directed towards them:

May you be happy. May you be at peace. May you be free from suffering.

You can repeat it: May you be happy. May you be at peace. May you be free from suffering.

Notice how it feels to extend kindness and compassion towards someone you care about. Notice how natural it feels to want this person to be truly happy, to be at peace, and to be free from suffering. And notice how this person wants the same things that you want—to be happy, to be at peace, to be free from suffering.

Extending Kindness to Neutral People

Now bring to mind someone who you don't know very well. Perhaps an acquaintance or someone who is neutral in terms of whether or not you like or dislike this person. Perhaps this is the teller at the bank, or the cashier at the store, or maybe someone you made eye contact with while on your way to work—perhaps just a simple smile.

With the understanding that the desire for happiness and peace is universal, begin offering this neutral person your wishes for them as well:

May you be happy. May you be at peace. May you be free from suffering.

Notice how it makes you feel when you extend these wishes to someone who you don't know. This neutral person wants the same thing that the person you care deeply for wants—the same thing that you want. To be happy, to be at peace, and to be free from suffering.

Extending Kindness to Groups

Now picture multiple family members and friends—a mixed group of people for whom you may feel feelings of both love and judgment. Imagine making eye contact with everyone in the group while you extend your kindness and compassion by telling them all:

May you be happy. May you be at peace. May you be free from suffering.

Notice how it feels to extend kindness to this mixed group of family and friends.

Extending Kindness to Difficult People

Now picture someone who has been difficult in your life. Perhaps someone for whom you hold anger or resentment, someone who may cause you to feel unpleasant when you are around each other.

Notice how the most basic understanding of human nature makes it clear that all beings wish to be met with kindness and compassion. All beings—including those who irritate us, the unfriendly, the mean, and the annoying—they all wish to be happy, to be at peace, and to be free from suffering.

Imagine yourself breaking free from the anger, hatred, or any ill will that you may feel towards this person. Try to meet this person with the same phrases, and pay close attention to how this makes you feel as you express:

May you be happy. May you be at peace. May you be free from suffering.

If you notice feelings such as anger, grief, or sadness arising, just observe them and allow them to be. Don't try to change them or push them away. Just try to extend patience, acceptance, and kindness towards your own feelings.

Notice the compassion you can feel towards yourself for your pain and for your suffering. Remember, there is no need to judge yourself for whatever it is you're feeling.

Expanding Compassion to All Beings

Now imagine your kindness and compassion expanding out from yourself towards your loved ones and friends, and then out towards everyone—including the difficult people in your life. Expand your awareness to everyone in your vicinity, your neighbors, everyone in your town or city, your state or province.

Expanding out to include your country and the entire world, all living beings. Visualize all beings as you express your wishes for them:

May you be happy. May you be at peace. May you be free from suffering.

Returning to the Present

After extending your kindness and compassion to all beings, let go of the phrase and just bring your attention back to your breathing. Bring your awareness back to the space where you are and notice your breathing.

Is it fast or slow? Shallow or deep?

Just take a moment to notice how you feel.

Thank you for practicing this meditation on kindness and compassion. For more from the Secular Buddhism Podcast and Noah Rasheta's work, visit SecularBuddhism.com