Cultivating compassion during the time of conflict

I have never thought I would be in a position of writing an article in such extraordinary circumstances. The last two years were extremely challenging for many of us. Loads of us felt as if the world has been gradually going mad, and we have been constantly bombarded by some tragic news from different corners of the world. Only a few days ago we have seen the outbreak of a conflict, right here in Europe, right on our doorstep.

While this issue is extraordinarily complex, and I of all people would not seek to suggest to you a solution, there are some principles that we can apply in our own lives that might help some clarity to emerge, and which may help us navigate through these difficult times.

Let me repeat that I am not writing here to suggest any solution to the news we are all aware of, nor to condemn any of the parties involved. I am, however, writing this piece to provide some steps that everyone can apply within their own lives, which can be used to strengthen their own moral compass, to navigate through difficult emotions that arise, and to meet the other human being with love and compassion. This piece, is, therefore, a mere instruction on how one can practice a form of meta loving-kindness meditation. 

If you read any of my previous articles, you may get the feeling that I would start such instruction by providing a brief history of the technique and some scientific evidence suggesting what the benefits of practice may be. I am not going to do it this time around, and ask you to take a leap of faith and practice this brief meditation as and when you like. I believe in Edward Lorenz's words who said "The flap of butterfly’s wings in Brazil can set off a tornado in Texas." Let’s all tune into our inner resources of connection and let’s become the peak of compassion. 

“One great question underlies our experience, whether we think about it or not: what is the purpose of life? From the moment of birth, every human being wants happiness and does not want suffering. Neither social conditioning nor education nor ideology affects this. From the very core of our being, we simply desire contentment. Therefore, it is important to discover what will bring about the greatest degree of happiness.” - Dalai Lama

How to practice loving-kindness meditation

Sit down comfortably with your spine erect, put your hands on your knees or laps. Take a few deep breaths to settle your mind and body, take a moment to recognise the feelings and sensations, what is your mood, what is your mental attitude. Observe everything that appears, as it is, free from any judgement. Allow anything that appears just to appear as it does, don’t change anything. 

When you are ready, take a moment to visualise that you are somewhere in a public space, or maybe a family gathering - a space where you can see some people, people that are easy to connect to and connect with. Imagine that it is easy to like all of these people. Imagine how it would be to feel connected with all of them.

Pick one person, and imagine how would it be to see the world through their eyes. What is the quality of the world, what are the biggest differences in the way you see the world?

Let the Dalai Lama’s words guide you, remind yourself that everyone just wants to be happy, the people you imagine as well as you watching them. You all want to be happy, want to be free from suffering. 

Now, take a moment to send the good wishes, use your own words to wish them well e.g. "I wish you all be happy, I wish you all be free from suffering, I wish you all be free from pain."

When you are ready, express your gratitude towards yourself and complete the exercise.

As I mentioned above, I am not suggesting any solutions for difficult times here. I am, however, suggesting the practice that can help us all to cultivate compassion and connection. A practice that can help to achieve a more balanced view and help to navigate through the chaos. 

If you have completed this exercise, please contact me to let me know about your experience. Was the exercise useful, do you need any additional instructions, have you experienced any challenges? Please let me know.

Please remember, meditation is a natural state, can be done by anyone at any time, but sometimes, some people may find it difficult to engage. Let me know if you would be interested in a free online meditation event, where we can meet to meditate collectively and cultivate compassion.