Compassion Practice

What is compassion?

The word “compassion” means “to suffer with.” When you have compassion for someone you experience his or her suffering. This is called “empathy.” Being compassionate also means you want to help ease the suffering. Extending compassion to yourself and others can improve your health and well-being. Having compassion for yourself is often more challenging than being compassionate toward others.

There are 3 parts to learning self-compassion:¹

1. Self-kindness: Be kind and understanding to yourself. Many people tend to judge or criticize themselves. This criticism may come in the form of guilt (“I have done something bad”) as well as shame (“I am bad”). It’s important to bring awareness to these thoughts rather than ignore them. Can you think of a time you experienced guilt or shame? Be present with how those thoughts make you feel and resist the urge to judge yourself.
2. Common humanity: Know that you are not alone. You share many experiences with people in your local area and around the world. Focus on things you have in common with others and allow them to extend compassion to you.
3. Mindful awareness: Practice mindful awareness. Often people tend to either ignore their pain or become overwhelmed by it. Mindful awareness may help you understand your relationship to pain and suffering. With practice, you may notice healthier responses to your experience of pain or other discomfort. (Refer to the handouts on mindful awareness for more information.)

How does practicing self-compassion affect my health?

Research indicates that self-compassion may help a person feel less depressed, stressed, or anxious.² It may also help someone feel more satisfied, with a greater sense of purpose in life.^3,4 Self-compassion may help decrease worry and the fear of feeling a variety of emotions.^5,6