Meditation Tools And Techniques For A Compassionate Mind

By Laurie Desjardins

Empathy and compassion are two emotions that make us human. It's the ability to identify with another person, to place ourselves in another's shoes, which allow us to have a greater connection with our fellow man.

Unfortunately, with the stress and general busy-ness of life, it becomes harder for us to place ourselves in the lives of others, as we're too busy worried about our own lives and our own families. Though it is easy for us to empathize with those close to us, it's a lot harder to summon compassion for people we've never met.

However, it's possible to learn compassion and empathy through meditation techniques.

Here's the story

A recent study published in the journal PLoS One showed that 16 Buddhist monks had been able to train their brains to be kinder and more compassionate, thanks to years of practiced compassion meditation.

The monks and a volunteer control group underwent functional magnetic resonance imaging brain scans during meditation sessions. During the sessions, the participants were given emotional cues - a baby crying or a woman in distress, for example - and asked to meditate or to refrain from meditating.

The scans showed that the brain circuits that detect emotion and feelings were significantly changed in the monks, where the volunteers showed little change, if any. The deeper the meditation, the stronger the response from the monks.

What this means for you

No, you don't have thousands of hours right now to spend training yourself in compassionate meditation techniques. However, those monks didn't start with thousands of hours under their belts. They had to start one day at a time.

By starting now, you can start making your brain kinder and more compassionate, taking it a day at a time.

Meditation has other, more noted health benefits as well. Studies have shown that it can reduce chronic stress and high blood pressure, and improve clarity and attention. With the high positive impact this can have on your life, it's important to make daily meditation a priority.

Meditation tools and tips

When life gets so busy, it's easy to put off meditation. You don't have time. You don't have space. You just can't fit it in.

However, meditation is one of those rare things that you actually can do just about anywhere. Whether you're at work or at home, if there's a place you can go for just a few moments of quiet, even if it's the bathroom, then you can meditate.

Images provide a very powerful meditation technique for some people. Imagine that the light in the room is sunlight shining on a beach. Turn on the water in the bathroom and imagine that you're sitting by a babbling creek. If it helps, bring in scents like pine or lavender to help you meditate.

Meditation tools are an excellent addition to your meditation repertoire, especially if you're just getting started. It can help immensely to have a physical tool on which to focus your energy. One particularly effective meditation tool is the Zen Stick, a smooth, wooden stick that you toss and catch with your eyes closed. It takes some coordination, but the repetitive motion combined with the physical meditation tool makes it a very quick and successful meditation.

Meditate one day at a time

In the modern world, we are constantly bombarded with a sense of "now now now" and "me me me." We are so worried about the future - what to have for dinner, when to do our taxes, how to finish those projects at work - that we forget to take time to enjoy the present and help our fellows.

Meditation techniques take away that unending rush and bring your focus to the here and now. Take it one day at a time, and you'll be more at peace with yourself, and be on your way to being a more compassionate, empathic person.

About the Author: Reduce your stress, better your health, and establish a feeling of peace and tranquility in your everyday life. Visit SleepingTiger.org today to choose the Zen Stick meditation tool that's right for you.

Laurie Desjardins is a meditation expert and creator of the Zen Stick relaxation tool. If you want to truly align your mind, body and spirit, consider adding the Zen Stick to your relaxation repertoire. For more information about meditation techniques and Zen Sticks, visit http://www.sleepingtiger.org.

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