The Little Book of Yoga

the journey is more important than the destination

COMPASSION MEDITATION
Compassion meditation is a wonderful way to bring peace to yourself and others. It’s a meaningful exercise in acknowledging your connections to all people, that we are all equals, and that we are all part of the same whole.

Technique: Start by sitting in a comfortable position. Breathe gently in and out. When you feel ready, silently repeat the words May I be safe. May I be happy. May I be healthy. May I live with ease. Gently repeat these phrases in your mind. (If you have other wishes, make substitutions.) Next, think of a friend or loved one. With them in your mind and heart, repeat May you be safe. May you be happy. May you be healthy. May you live with ease. Then think of a neutral person in your life—a neighbor, your bus driver, the person behind the cash register—and repeat the phrases with them in mind. Next think of someone with whom you are engaged in conflict. Repeat the same words, picturing them in your mind. Finally, imagine the whole universe in your mind, and meditate: May all beings live in safety, be happy, be healthy, live with ease.

Pronunciation: om MAN-ee PAD-may om

Translation: “The jewel in the lotus of the heart”

What it means: This popular mantra refers to the hidden spark of divinity within each human being. Inspired by the lotus flower that takes root in the mud yet blossoms beautifully toward the sun, it offers a reminder that transformation is possible under any circumstance.