The 13-week course is then similar to established mindfulness courses
in that the ability to
be present and aware is extended in order to be available throughout all sorts of life situations.
Different sensory modalities are targeted in the weekly session, with specific exercises helping
participants to be mindful of sound, vision, touch, smell and taste. Guidelines are given for
integrating the practice both formally and informally into everyday life.
Affect
This module focuses on the cultivation of emotional and motivational aspects of compassion.
Participants try to get in touch with a sense of benevolence, love and care within them and
cultivate these mind states towards themselves and others (“opening the heart”). They learn how to
work with obstacles to these mind states, such as fear, anger or sadness (“emotion acceptance”).
Finally, prosocial motivation and action are discussed as necessary complements to feelings of
kindness and benevolence in bringing about compassion in everyday life.
The first core exercise in this module is inspired by the old contemplative practice of
metta
meditation (
. The second core exercise is a
dyad
(partner exercise) in
which participants practice observing and accepting difficult emotions as well as opening towards
feelings of gratitude.
Affective Core Exercise 1: Heart Meditation
The practice is derived from
metta
practice, which in Pali means loving-kindness, friendship,
benevolence or good will. It is mentioned in the earliest texts of Theravada Buddhism
and
variants of the practice are common in many contemplative tradition
,
(see also
and
in this volume).
Generally, the meditator sits relaxed and tries to connect to intentions and feelings of love, care
and benevolence. These can be directed either towards oneself, to a specific other or even to a
group or all living beings. The meditator uses sentences such as “May you be happy”, “May you
be healthy”, “May you be free from danger”, “May you live with ease”, which he silently repeats to
himself to remain focused on the intention. Alternative ways of connecting to a sense of
benevolence and care, such as mental imagery or concentration on bodily sensations of ease
and warmth can also be used. These intentions can first be directed to loved ones and oneself
and then slowly be expanded to people that appear affectively neutral or even difficult.
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