Compassion Training
“Try to be at peace with yourself and help others to share that peace.”
– The Dalai Lama
Last weekend I was grateful to attend a day-long conference in which one of the featured speakers was His Holiness the Dalai Lama. The Mind and Life Institute, held at Emory University in Atlanta, was on Mindfulness, Compassion, and the Treatment of Depression, and it featured a number of prominent medical doctors, psychologists, and researchers, in dialogue with the Dalai Lama and with each other. The presenters talked about the effectiveness of Buddhist-inspired techniques, such as mindfulness meditation and “seeing things as they truly are” (cognitive reappraisal), that are being used in cognitive-behavioral therapy – and which I’ve started to integrate into my own counseling practice.
What struck me the most were the reports on studies being done on the effects of compassion meditation on the brain. Meditation that is focused on experiencing compassion can activate areas of the brain that increase a sense of well-being, as well as decrease levels of stress hormones that can lead to depression and other diseases. Over time, compassion meditation can also lead to lower, healthier heart rates and lower inflammatory responses to stress.
The “compassion training” used in these studies is drawn from the lojong tradition of Buddhist meditation, with some modifications to secularize it for university research settings. There are several different translations of the words used in this type of meditation; the wording used in a book I’m currently reading, A Heart Full of Peace by Joseph Goldstein (with a foreword by the Dalai Lama), is as follows:
May you be happy, may you be peaceful, may you be free of suffering.
The practice is, while paying attention to physical sensations (especially around the heart), to focus on alleviating suffering and sending loving-kindness first to oneself –
May I be happy, may I be peaceful, may I be free of suffering
– then to others: to those who are close to us –
– The Dalai Lama
Last weekend I was grateful to attend a day-long conference in which one of the featured speakers was His Holiness the Dalai Lama. The Mind and Life Institute, held at Emory University in Atlanta, was on Mindfulness, Compassion, and the Treatment of Depression, and it featured a number of prominent medical doctors, psychologists, and researchers, in dialogue with the Dalai Lama and with each other. The presenters talked about the effectiveness of Buddhist-inspired techniques, such as mindfulness meditation and “seeing things as they truly are” (cognitive reappraisal), that are being used in cognitive-behavioral therapy – and which I’ve started to integrate into my own counseling practice.
What struck me the most were the reports on studies being done on the effects of compassion meditation on the brain. Meditation that is focused on experiencing compassion can activate areas of the brain that increase a sense of well-being, as well as decrease levels of stress hormones that can lead to depression and other diseases. Over time, compassion meditation can also lead to lower, healthier heart rates and lower inflammatory responses to stress.
The “compassion training” used in these studies is drawn from the lojong tradition of Buddhist meditation, with some modifications to secularize it for university research settings. There are several different translations of the words used in this type of meditation; the wording used in a book I’m currently reading, A Heart Full of Peace by Joseph Goldstein (with a foreword by the Dalai Lama), is as follows:
May you be happy, may you be peaceful, may you be free of suffering.
The practice is, while paying attention to physical sensations (especially around the heart), to focus on alleviating suffering and sending loving-kindness first to oneself –
May I be happy, may I be peaceful, may I be free of suffering
– then to others: to those who are close to us –
May you be happy, may you be peaceful, may you be free of suffering
– to those for whom we have neutral feelings (strangers) –
May you be happy, may you be peaceful, may you be free of suffering
– and to those who are enemies or difficult people:
May you be happy, may you be peaceful, may you be free of suffering.
Finally we send loving-kindness to all sentient beings everywhere:
May all beings be happy, may all beings be peaceful, may all beings be free of suffering.
Those of us who have been involved in the Dances of Universal Peace can recognize this practice as the basis for the beautiful dance and song, “May all beings be well, may all beings be happy.”
Positive effects on brain activity and other health indicators can be seen after only two weeks of doing “compassion training” on a regular basis. Although it wasn’t addressed at the conference, I imagine the same positive effects can be obtained by practices from other spiritual traditions that emphasize the sending of compassion to others: intercessory prayer, for example, or prayer for healing.
Of course the primary benefit of compassion meditation is spiritual – helping us experience our interconnectedness with each other, helping us in our relationships with each other – but it’s great to know there are positive benefits to our mental and physical health as well.
The Dalai Lama stated his belief that such training in compassion should be part of every child’s education from a very early age. Imagine what a different world we would live in if that were the case.
Labels: G.Bear, Spirituality
posted by Darrell Grizzle | 12:57 PM
4 Comments:
Just lovely :) And what a wonderful idea to train children in compassion meditation at an early age. What a difference in the world it make in the course of a generation.
Peace and Blessings!
I have a CD, "The Chant of Metta" which I use for guided meditation... are you familiar with this? Uses the same words, phrasings as you have used here where one wishes well being and peace for all sentient beings.
What a blessing for you to attend the conference at Emory.
Do you presently use such techniques in your professional practice? Is your professional practice primarily 'spiritual' based where you attend to those matters regarding aspects of religious or spiritual concerns?
Awakening the heart- center, as you say here by focusing on the heart while chanting or meditating on the words is where, I belive we can find our greatest source for peace, balance & well being- while being an instrument of Spirit.
I echo Irving here- what a difference in one generation we can make by immersing our children in the lessons of compassion.
Isaiah, I'm not familiar with that CD. Can you send me some more information about it? Sounds great!
At present I am using some mindfulness-based techniques in my counseling practice (on a limited basis, with clients who are open to them), but I'm not currently using this particular meditation on metta / lovingkindness. I'm thinking of starting a counseling group specifically focused on mindfulness, and I would make this meditation a part of that group.
Without being a Buddhist, I've found Buddhism invaluable for just the sorts of practices you point to. It's a religion that doesn't just say "Be good"; it also gives concrete suggestions for how to become a better human being.
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