the cultivation of compassion – the genuine wish for others to be relieved of their suffering. Broadly
defined, we understand compassion to be a multidimensional process, the key components of
which are: 1) an
awareness
of suffering in others (cognitive/empathetic); 2)
sympathetic concern
related to being emotionally moved by suffering (affective); 3) a
wish
to see the relief of that
suffering (intentional), which might result in 4) a
responsiveness
or readiness to help relieve that
suffering (motivational). Thus, we view compassion as a combination of a cognitive perspective
and an affective state that gives rise to cooperative and altruistic behavior.
This compassion cultivation protocol is designed to be implemented in the context of an eight-week
course. The course proceeds on the basis of a 2-hour session once every week, consisting of a)
a
guided group meditation, which is complemented with
b)
pedagogical instruction, including
active group discussion
, and c)
various practical exercises related to the specific theme of
the week associated with cultivating compassion.
During the period of this course, all
participants are expected to undertake a 15–(building up to) 30 minute daily meditation at home, on
the basis of recorded guided meditation instructions that progress step by step, culminating in the
meditation of the final week, which is an integrated practice. This last meditation instruction has
been designed to be a daily compassion meditation for participants who wish to adopt it. In addition
to these formal sitting meditations, the course participants should be instructed to also undertake
informal “in the world” practices, whereby they can apply the particular themes of the week to
everyday life situations.
The Compassion Cultivation Training
(CCT) program consists of six steps. Step 1 involves settling
the mind and learning to focus it – basic skills essential for any form of reflective mental exercise –
as well as learning to dispassionately observe one’s own thoughts and emotions, a basic element
of mindfulness practice. Steps 2 through 5 pertain to actual compassion cultivation. They are:
loving-kindness and compassion for a loved one
(Step 2);
loving-kindness and compassion for
oneself
(Step 3); establishing the basis for compassion towards others by
embracing shared
common humanity and appreciating the deep interconnectedness of self and others
(Step 4); and
compassion towards others
, including all beings (Step 5). These are followed by what could be
called
active compassion practice
(Step 6), which involves imagining taking away others’ pain and
sorrow and offering to them one’s own happiness, joy and everything that is good. Finally, in week
eight, the course presents an integrated practice where, on the basis of the practices of the
preceding steps, a complete daily compassion meditation is presented.
The formal meditations presented in this protocol are principally derived from compassion practices
found in the Tibetan Buddhist tradition. They have, however, been adapted to suit the sensibilities
and requirements of a multicultural context and for use by people from diverse ethnic, religious and
cultural backgrounds. Special care has been taken to ensure that the practices presented here are
thoroughly non-denominational and secular.
Thupten Jinpa Langri
"Self-compassion Practice"
0:21 min
It is expected that the contemplative approach to cultivating compassion presented in these
meditations will be complemented by other important aspects of the whole compassion cultivation
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