we already have and expanding it through deliberate training is the focus and purpose of
cognitively-based compassion training. It may seem that cultivating unbiased and universal
compassion is an impossibility for us, given where we are at the moment. But as human beings we
all have the ability to shift our perspectives on things, even if it is slightly at first, and this means
that we all have the ability to gradually expand our compassion, even if it begins with baby steps.
The Relevance of “Cognitively-Based” Training
Since at least 2005, His Holiness the Dalai Lama has been encouraging the study of analytical
styles of meditation. Analytical meditation is often misunderstood to mean discursive meditation,
that is, merely thinking about something. It is better understood as a method for developing insight
into something that is being investigated. It involves reflection and close observation of the object
of investigation. Just as a lab scientist engages in research by closely observing an object in order
to identify what it is and what its characteristics are, so a meditator analyzes an object during
analytical meditation. Similarly, just as a physicist comes to understand the nature of subatomic
particles through indirect evidence, such as that gleaned from a particle accelerator, so the
meditator also employs indirect evidence and reasoning when engaging in analytical meditation to
gain insight into his or her feelings, emotions, motivations, relationships and experiences. Relating
to a given situation from one perspective – say, a distorted perspective – will give a certain
response; seeing the same situation from a different perspective – one that is more in tune with the
facts of the situation – elicits a completely different response. In this way, insight is essential to
being able to relate to experiences in a more positive way that benefits oneself and others, and
prevents one from falling into the same mistakes that result in the same problems.
The point of analytical meditation is to achieve insights or what one could call “a-ha moments”.
Such insights are not enough on their own, however; they then need to be deepened. This can
happen in one of two ways: analyzing the same topic from additional angles, or “sitting with” the
insight once it has been arrived at, that is, remaining focused on the insight in an undistracted
manner until it penetrates deeper into one’s being. Put another way, one uses direct and indirect
evidence to cultivate an insight into a given topic, event or experience; a measure of success is
when it leads to an a-ha moment of conviction. That conviction then needs to become deeply
engrained so that it becomes second nature, spontaneous, even unconscious. Here, the post-
meditation session, namely when one goes about one’s normal life, is just as important as the
formal meditation session.
CBCT employs different strategies to achieve insights. For example, to develop a deeper sense of
endearment towards others, one strategy is to cultivate gratitude and appreciation on the basis of
recognizing how we rely on others for everything that we need and how our own interests are
intertwined with those of others. When employing such strategies, it is important that one’s
reflection not remain on a purely intellectual or detached level. Analytical meditation requires that
one make it personal. One needs to see for oneself whether certain things are true or not, and one
needs to see these truths as deeply connected with one’s own life. Otherwise, what one is doing is
not analytical meditation, but merely an intellectual exercise that will fail to have a profound impact
on one’s life, behavior and relationships with others.
An affective response like compassion arises on the basis of various factors. The Indian
philosopher Dharmakirti once posed the rhetorical question, “What can prevent the result from
arising, when all the necessary conditions are complete?” His point was that results come from the
presence of their conditions, not just by wishful thinking. We might want to develop more
compassion due to seeing its benefits, but that wish alone won’t result in our having more
compassion any more than a farmer who wants a rich harvest will get it just by wishing for it. If the
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