TM
Brain Waves YogaTM
Cultivate Compassion
Cultivating the Heart: The Practice of Compassion
In the teachings of Zen Master Thich Nhat Hanh, mindfulness is not just about finding personal peace; it is about opening our hearts to the world. He often taught that understanding is the foundation of love. When we look deeply into ourselves and others, we begin to see the hidden suffering that everyone carries.
This section explores the art of Karuna, or compassion. You will learn that compassion is not a heavy burden, but a gentle energy that heals. By practicing "Deep Listening" and "Loving Speech," we can transform our relationships and bring a sense of ease to those around us.
In these lessons, we will learn:
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The Interbeing of All Things: Recognizing that we are not separate from one another.
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Looking Deeply: Using mindfulness to see past anger or judgment to find the pain underneath.
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Mantra of Presence: Simple phrases to offer your true presence to someone who is suffering.
"Compassion is a verb."
— Thich Nhat Hanh
Explore tools to stay open-hearted even in difficult moments, treating yourself and others with the same kindness you would offer a dear friend.
Practice
The "Three Breaths of Kindness" Practice
This is a simple, three-minute practice you can do anywhere—whether you are sitting in a quiet room or standing in a busy line. It is based on Thich Nhat Hanh’s teaching that the first step to compassion is simply being there.
1. Breathe for Yourself
Close your eyes or lower your gaze. Take a deep breath in and say to yourself:
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Inhale: "Breathing in, I calm my body."
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Exhale: "Breathing out, I smile to my own heart."
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Why? You cannot offer compassion to others if your own "tank" is empty. This breath acknowledges your own presence.
2. Breathe for a Loved One
Bring to mind someone you care about. See their face in your mind and breathe:
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Inhale: "Breathing in, I see your joy."
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Exhale: "Breathing out, I wish for your ease."
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Why? This strengthens your natural capacity for love and "Interbeing"—the realization that their happiness is your happiness.
3. Breathe for Someone "Difficult"
Think of someone who has annoyed or frustrated you lately. Try to see them not as an "enemy," but as someone who, like everyone else, wants to be happy but doesn't always know how.
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Inhale: "Breathing in, I know you have your own struggles."
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Exhale: "Breathing out, I send you peace."
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Why? This is "Looking Deeply." It helps dissolve the walls of anger and replaces them with understanding.
A Small Habit to Try
Next time you are walking through a crowd or sitting on a bus, look at the people around you and silently say:
"I see you, and I wish for you to be free of suffering."
Journal Exercise
Teaching:
How do I love myself?
with Thich Nhat Hanh
14 minutes
Meditation: Heart
with Thich Nhat Hanh
21 minutes
Meditation: Calm Strong Emotions
with Thich Nhat Hanh
1 minute
Meditation: Heart of Compassion
with Jack Kornfield
13 minutes
Teaching:
To Be Means to InterBe
with Thich Nhat Hanh
7 minutes
Meditation: Love
with Thich Nhat Hanh
18 minutes
Meditation: Calm Ease
with Thich Nhat Hanh
20 minutes
Meditation: Embodied Metta
with Tara Brach
22 minutes
Jack Kornfield’s practice helps you visualize the heart as a boundless, welcoming space, grounding Thich Nhat Hanh’s philosophy of 'Deep Looking' into a tangible, felt sense of warmth and sanctuary for all beings.
Tara Brach bridges Thich Nhat Hanh’s teachings on 'watering the seeds' of kindness with modern psychological tools, showing you how to physically feel and nurture compassion within your own body during moments of struggle.