program. In conducting the course, instructors are expected therefore to offer a) some basic
psychological education pertaining to the dynamic interactions between thoughts, emotions and
feelings, and their relation to one’s well-being; b) a cognitive reorientation of outlook, so that there
is a deeper recognition of the value of compassion, especially in relation to one’s own peace and
happiness, healthy relations with others and the world, and so on; c) “moistening” of the heart
through reading inspiring stories or poetry; d) creative interactive practical exercises that could
help evoke specific affect states relevant to the theme of a particular step of the compassion
cultivation program (for example, these could include narrating a story and exploring how a
compassionate response to specific events could unfold); and, finally, e) informal homework
exercises that encourage students to integrate the principles of compassion they are working with
into their daily lives and interactions.
Recordings used for guided meditations are distributed in hard copy format or through a password
protected website. We are exploring opportunities to further enhance the experience of the course
through the use of technology and perhaps to offer elements of the training online as well.
Rationale behind the Sequence of Steps in the CCT Program
STEP 1,
Settling and Focusingthe Mind
, aims to provide basic skills essential for any reflective,
contemplative practice (such as meditation) that requires a degree of ability to still one’s mind and
focus it. Here, two breathing meditation exercises are presented. These breathing meditations are
preceded by a preliminary breathing exercise called the “cleansing breath” exercise, which involves
taking a series of deep diaphragmatic breaths to help release stress and tension. This preliminary
exercise is followed by the first breathing meditation, which involves silent mental counting of
breath cycles, and by a second meditation, which involves resting one’s mind simply on the
awareness of the movement of one’s breath. Thus, as part of the CCT program, a basic form of
mindfulness – in the sense of being able to apply one’s mind dispassionately to a chosen object,
one’s breath for example – is developed as well. In fact, throughout the entire eight-week period,
all formal sitting contemplative practices are preceded by a brief session dedicated to the
development of this basic skill. Another key feature of mindfulness practice, namely the ability to
observe the arising of one’s thoughts and emotions and learning to dispassionately relate to them,
is taught from the second week onwards, more as part of the psychological education on the
dynamics of our perceptions, thoughts, attitudes and their relation to our emotions and behavior
and habitual patterns.
STEP 2,
Loving-Kindness and Compassion for a Loved One
, is designed primarily to help us
recognize what the experiences of love and compassion feel like when they occur naturally in us.
The practices offered in this session trade on mental processes that naturally occur in us and that
are crucial for conscious, deliberate cultivation and nurturing of compassion in our hearts and
minds. The meditation and the accompanying practical exercises are aimed at helping us
recognize, both physically and psychologically, the feelings of warmth, tenderness, concern and
connectedness associated with the experience of compassion and loving-kindness, by deliberately
evoking our feelings for a loved one or person that is close to us and relatively easy to engender
feelings of connection with.
In STEP 3,
Loving-Kindness and Self-Compassion
, one learns to apply these feelings that
characterize a loving and compassionate relation – warmth, tenderness, acceptance and a deep
sense of concern – to oneself. This step is critical because without the ability to genuinely connect
with one’s own feelings and needs, and learn to relate to them with compassion, it is difficult to
genuinely develop compassion for others, especially strangers and adversaries. Acknowledging
that this step is often a great challenge to many people, the practices associated with it are spread
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