Christopher Germer, PhD, author of The Mindful Path to Self-Compassion; clinical psychologist specializing in the application of Buddhist psychology and meditation to alleviate difficult emotions in psychotherapy and everyday life. We encounter numerous situations each day, through our own personal actions and thoughts, our interactions with our families and friends, and the way we relate to strangers. If we can practice compassion during times when other people are challenging our patience or testing us,  we have the power to make a difference in both our own and someone else’s day. Before starting the session with compassion mediation, it is important for you to understand its importance and the perspective behind practicing it. For a beginner it might seem that compassion mediation is just drowning in the depression and anxieties of others.
At times, you might feel that a particular person is a jerk and you should not really feel sorry for him. In the first five minutes, you need to think about the sufferings of the people who have been involved in tragic events. During the second period you need to empathize with the closely related people such as your friends and family members who may not have suffered as much severely but still do have their share of sorrow and grief.
Always keep in mind that the session is all about focusing on the pain and sufferings of a person and not on the daily details of routine life. To understand how to meditate I feel it is most important to know what meditation is and why it is the cornerstone of our being awake. Your life goes on, it goes on really more intensely - with more joy, with more clarity, more vision, more creativity - yet you are aloof, just a watcher on the hills, simply seeing all that is happening around you. Doing continues on its own level, there is no problem: chopping wood, drawing water from the well. Meditation is being in the quiet, the silence, and the light of your true centered self; being mindful of, but not identifying with, the chaos and illusion revolving around you.
If you have never meditated before, it is suggested that you begin your meditation by focusing or concentrating on your breaths; or count your breaths.
If you follow your breaths, simply put your attention on your breath as you inhale and exhale. Instead of focusing on the many different kinds, I would rather offer up some helpful links to aid you in your new and personal discoveries.
Behind every action we take are long and complex life stories that have brought us to this point. In today’s hectic life, it is difficult to keep such virtues intact when your personal and professional life demands a lot of discipline and selfishness on your part to succeed. This type of mediation is particularly helpful to people who have stopped feeling compassionate towards others or who really do not feel sad or awful at the distress of others.
But even if he is a jerk, he has his painful experiences and if you understand his pain it will help you to understand the jerkiness in him.


It is not important which person you select and also you might select group of people instead of one person.
Closeness to them makes you more reactive to their sufferings and hence you can easily empathize with them.
The only difference is that this time along you have to empathize with the people whom you do not know much, but are aware that they have suffered a lot. The idea is to concentrate more upon the emotions that are generated due to such sufferings and understanding the person’s position while undergoing such problems. This is a sign that you are relating to the emotions of others and feeling how they must have felt under that particular situation.
I feel there are many complex ways to explain it, but the one person who described it in the simplest and most profound way was Osho.
First, learning how to just to be, and then learning little actions: cleaning the floor, taking a shower, but keeping your self centered. You can do all small and big things; only one thing is not allowed and that is, your centering should not be lost. This is a very welcome idea and we all should feel free to experiment with different methods and approaches. Someone cuts us off in traffic, a store clerk is rude as we buy our groceries, and we get frustrated or angry. However, occasionally if you try to attune yourself with these great qualities you will surely feel more satisfied and happy. One more thing you must get it clearly in your head is being compassionate is quite different from pitying someone.
No matter how difficult they are, you have to understand them and empathize with them to understand their behaviour better.
A compassion meditation session is aimed at making you a more compassionate and humane towards the feeling of others. Remember not to over complicate it and treat it very simply as a method; a method that starts with you as the beginner and the more you do it the more improvement and results you will see.
Later, as you gain experience and confidence, you can extend the periods up to 20 or 30 minutes. There are certain meditations for healing, relieving stress, energizing, for sudden insight, for devotion; all kinds of beautiful ways to try. When you discover a certain practice that resonates the most with you keep doing it to see where you can go with it. But if that person reacts with compassion, sensitivity, and gives us a positive message, often it can change the course of our thinking. Compassion meditation is one way through which you can connect with your inner side and stir up the more humanly feelings lying within.


The main idea behind this is to work with the people who have been through terrible situations such as people suffering from terminal diseases, earthquake or flood victims or people who have lost their kids due to various reasons. Often, you may find that while sitting, your feet go to sleep, or you experience aches or cramps in the back and legs. Perhaps it makes us stop and reflect on our behaviour, or perhaps it turns our day around and gives us that boost of friendliness or kindness we sorely needed. You can of course do it later on in case you want to but in compassion meditation, you will have to focus all concentration on feeling the painful experiences and sufferings of others. So in the first five minutes you will empathize with people with whom you are not closely connected but still are acquainted with them. Even if for a single moment you are not doing anything and you are just at your center, utterly relaxed -- that is meditation. I can go on speaking, but at my very center there is not even a ripple; it is just silent, utterly silent. The idea is to keep returning our attention to our breath or our counting, and our thoughts will settle down naturally.
The only things you have to do is put yourself in his place and imagine all his sufferings. And once you have got the knack of it, you can remain in that state as long as you want; finally you can remain in that state for twenty-four hours a day.
Once you have become aware of the way your being can remain undisturbed, then slowly you can start doing things, keeping alert that your being is not stirred. Turn off all electrical devices that you can that are near you or in the area you’ll be meditating in.
You may also sit in a comfortable chair or couch as long as it provides you control of your posture. There are many suggested sitting postures from sitting in your chair to the full lotus position. Whichever one you prefer it is suggested that you keep your spine straight, your buttocks out a bit, and your chin is tucked in.
Place your arms comfortably close to your sides and your hands either comfortably in your lap or placed where the left hand rests on top of the right, with palms open and up. You may close your eyes or keep them half open focused on a point at about a 45-degree angle to the body.



Secret the sims 3 island paradise 0.9.5
Meditation kneeling stool uk
The secret speech review new york times
Secret life of the american teenager episode 6 season 1


 

  1. 11.11.2013 at 13:39:47
    K_A_T_A_N_C_H_I_K writes:
    Athletes to articulate their very own thoughts and emotions.
  2. 11.11.2013 at 12:54:21
    Laura writes:
    This planet as we're both Dhamma followers and plan beginning with two.
  3. 11.11.2013 at 14:38:55
    Turgut writes:
    Starting to note these inside distractions and here and now expertise, each internally.