Holding the Moment
This week we turn toward the practice of Compassion, cultivating the ability to offer a heart-felt wish for an end to witnessed misfortune. Traditionally, a compassion practice involves bringing to mind people who may be suffering in some way large or small, acknowledging their pain, and then offering a wish for a return to a sense of ease and peace for them. The health benefits of the practice are well documented, not just for front-line care givers who continually witness distress, but for all of us.
In addition to the traditional practice, we can also use any meditation period to cultivate our ability to respond with compassion. Engaging with the practice in these moments can serve us well if the traditional practice feels rote or contrived. In addition, it’s especially helpful for softening the voice inside our heads that offers a running commentary on how we’re doing as we move through the day, and creating a reflexive habit of responding to whatever arises with a softer edge.
As we take a seat for our meditation (whatever practice we’re doing), we can set an intention to hold whatever arises with compassion. When we get pulled away by a thought, we can ask ourselves, “How can I hold this moment with compassion?” Maybe we acknowledge with great gentleness, “Monkey mind is a shared human experience. I feel frustrated that I can’t find more space between thoughts…... Each moment is a chance to start again.”
Maybe we notice that our brow has furrowed as we’ve thought about an upcoming doctor’s appointment or that resisting the active mind has caused us to clench our teeth. Again, asking ourselves how we can meet this moment with compassion, we might try evoking physical gentleness, softening around the face and shoulders, taking a deeper breath and paying close attention to the exhale. We might name what we’re feeling, “There is worry here right now. If I soften a bit, can I hold both the worry and the compassion?” In these moments, we create the supportive behaviors of acknowledging that we’re not alone in our challenge, tuning in to the emotions that are present, invoking curiosity, and implying a wish for a return to greater ease.
As we begin to treat ourselves with gentleness in these small moments of discomfort, we may find that the voice in our head takes a softer tone on a regular basis, and that we can meet others’ distress with a similar, reflexive attitude of caring gentleness. Compassion isn’t about removing suffering by solving problems in that moment, but about relating to what has arisen in a way that says, “I care. I hope that you feel at ease again soon.”
We hope that you will join us this week as we practice responding with caring gentleness to what arises.
May all beings everywhere without exception feel held with compassion,
Your friends at CMP
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CMP thrives on donations. All of our weekly sessions are free and open to the public, but donations are essential to our sustainability. CMP is a licensed charity in the state of CT as a 501(c)(3) nonprofit. Checks can be given to facilitators at our weekly sits or mailed to Community Mindfulness Project, P.O. Box 1713, New Canaan, CT 06840. Credit cards are accepted in the Giving section of the website (www.CommunityMindfulnessProject.org). For donations of wired funds or appreciated securities, please email welcome@communitymind.org. Thank you!
