Try these effective tips to get started with your own practice.
, compassion for others begins with self-compassion. "It’s a great way to boost joy and love for self and others, as well as practice forgiveness and healing," Schmookler says.
Try a loving-kindness meditation by writing out a compassionate mantra for yourself, for example, "May I be happy and free." Sit in a comfortable meditation position with your eyes closed and say that mantra out loud. Then direct it towards someone you care about. Visualize them and change the pronoun to reflect them, such as "May they be happy and free." Finally, share compassion for the world by saying, "May all beings be happy and free.
Think of walking meditation as using light physical exercise to shake off nasty thoughts. "The body becomes addicted to the emotions of judgment, anger, and fear because the more we think those thoughts the more stress hormones we produce," Wilson tells. Movement can help keep our minds present and meditative rather than stuck on worries. "Have fun with it though; listen to music that will literally make you dance," she advises.
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