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A friend causing you angst? Try this compassion mediation.

Relationship conflicts can cause added stress in our lives. If you’re looking to take matters into your own hands, compassion may be the way to go. Compassion is a mental attitude based on the wish for others to be free of their suffering. Having empathy or the ability to place yourself in another person’s shoes, is the foundation for compassion cultivation. Compassion breeds human connection and intimacy.

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If you’re looking for relief during an interpersonal conflict, try this compassion meditation pulled from the book, “Search Inside Yourself.”

Compassion Meditation:

Set up

Sit in a comfortable position that allows you to be alert, aware and relaxed at the same time. Start with 1 minute of deep breathing to rest the mind. Visualize the person you are having currently having problems with. You may use a photograph or simply picture that picture with your mind.

Now, read the script below slowly to yourself, pausing at the end of each sentence for reflection:

This person has a body and a mind, just like me.

This person has feelings, emotions and thoughts, just like me.

This person has, at some point in his or her life, been sad, disappointed, angry, hurt or confused, just like me.

This person has, in his or her life, experienced physical and emotional pain and suffering, just like me.

This person wishes to be healthy and loved  and to have fulfilling relationships, just like me.

This person wishes to be happy, just like me.

Now let’s allow some wishes to arise.

I wish for this person to have the strength, the resources and the emotional and social support to navigate the difficulties in life.

I wish for this person to be free from pain and suffering.

I wish for this person to be happy

Because this person is a fellow human being, just like me.

(Pause for a breath)

Now, I wish for everybody I know to be happy.

End the meditation with 1 minute of deep breathing.

Article written by GUADS staff member, Jennie

Meditation taken from pgs 169-170 of the book, “Search Inside Yourself” by Chade-Meng Tan.

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