Sidestep Compassion Overwhelm (S3E2)
In a news-obsessed, 24-hour information cycle society, it can be easy to feel overwhelmed by the sheer amount of suffering there is in the world at any given time. Between the people closest to us, those who challenge us, and those we know only from a distance ... It can be a lot to hold. This meditation introduces a few sentences to help you focus your care and attention where it needs to be, while also letting go of the urge to control every outcome.
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Transcript
Choose a practice posture that feels the most beneficial for you in this moment.If you are in a particularly intense moment in your life, I suggest laying down, but it’s always at your discretion.
Take a few full breaths and tune into the support of the earth holding you, whether you are seated on the ground or the couch or laying on the floor of your apartment.
Whatever you like to do to settle in, integrate those things. Perhaps a few more full breaths or reaching for a blanket or sweater.
Start by recognizing the intention of wanting others to be free from suffering, and recognize as well that you want to care for yourself in this - not to overwhelm the system.
Bringing someone’s suffering to mind, begin by sending the following wishes:
May you be kind and gentle with yourself when you’re suffering.
May you trust that you’re doing the best you can at this moment.
May you incline your heart and mind towards understanding rather than criticism.
May your heart and mind be liberated and free no matter what chains have bound you.
If this practice feels grounded, you can start to expand these thoughts towards people who might have been top of mind, holding them in their suffering as best you can without overwhelming your system.
It may be helpful to open your eyes and take breaks between phrases, or reaching for that soft item like a blanket or stuffed animal.
May you be kind and gentle with yourself when you’re suffering.
May you trust that you’re doing the best you can at this moment.
May you incline your heart and mind towards understanding rather than criticism.
May your heart and mind be liberated and free no matter what chains have bound you.
If you feel the need to balance any overwhelm, you can also add the phrase:Despite my wishes for you to be free from suffering, I cannot control everything.
In a few moments, I’ll ring the bell. As best you can, receive the sound of the bell and how your body responds to it.
