Compassion meditation focuses on cultivating feelings of kindness and empathy toward yourself and others, fostering emotional resilience, reducing stress and strengthening connections with those around you.
A beginner's guide to: Meditation (compassion)
loving-kindness meditation, compassion meditation, empathy meditation, kindness meditation
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Begin by taking slow and calm breaths.
If it's safe to do so, close your eyes.
Focus on bringing a gentle smile to your face.
Generate genuine wishes of happiness and good health for yourself and then for others.
When you are ready, head to our Practice Guides and get started.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is meditation (compassion)?
Compassion meditation (or metta meditation) is a practice that helps you nurture a sense of kindness, compassion and empathy – first for yourself, and then for others. This meditation guides you through extending these feelings outward, starting with loved ones, then acquaintances and eventually toward everyone, even people you might find difficult.
For beginners, compassion meditation can be a powerful way to develop emotional resilience and reduce negative feelings like anger or frustration. It’s simple but effective, helping to shift your mindset toward a more compassionate and understanding perspective. Whether you're looking to enhance your emotional wellbeing, deepen your relationships or develop a kinder outlook on life, compassion meditation offers a gentle yet profound way to do so.
Are you ready to feel that warm glow of self-compassion? Keep reading for more details to get you on the right track.
What compassion meditation looks like
Why meditation (compassion) is good for you
Compassion meditation fosters empathy and lifts mood. Regular practice builds emotional resilience, enhances self-awareness and reduces stress.
Improves empathy and warmth in relationships
Focus area: Social connection (Impact rating: High)
Stronger self-acceptance
Focus area: Identity & worth (Impact rating: High)
Sharper emotion recognition
Focus area: Emotional awareness (Impact rating: High)
Higher willingness to help
Focus area: Generosity (Impact rating: High)
Eases social tension
Focus area: Social confidence (Impact rating: Medium)
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Starting meditation (compassion)? Read this first
Has your interest been piqued for this heart warming meditation technique? This activity is great for everyone. And the good news? It can be easily woven into your day with short practice sessions that still pack a punch in the way of benefits! Check out the rest of the information below so you can make this meditation your own!
Safety
⚠️
Opt for a space where you can give your full attention to the practice.
What you might experience
🤔
"How do I even begin to feel compassion?"
😬
"Why is it so hard to stay focused?"
😊
"I’m starting to feel more connected."
😌
"It’s getting easier to extend these feelings."
😊
"I feel lighter, maybe even happier."
What you need to know about meditation (compassion)
Let's compare three different ways to start compassion meditation for the first time: Self-Led (Using Online Guided Sources), Group (IRL), and 1:1 with an Instructor (online or IRL).
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Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
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Unexpected advantages
Ancestry, history, facts and other trivia
The concept of "Metta" in compassion meditation translates to "loving-kindness" in Pali.
A study showed that compassion meditation can increase empathy in participants, confirmed by brain imaging technology.
"If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” - The Dalai Lama
The popular Netflix show "Headspace Guide to Meditation" features episodes on compassion meditation.
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Popular memes
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Academic research we rate
Psychological and Physiological Effects of Compassionate Mind Training: a Pilot Randomised Controlled Study
Matos, M., Duarte, C., Duarte, J., Pinto-Gouveia, J., Petrocchi, N., Basran, J., & Gilbert, P. (2017). Psychological and Physiological Effects of Compassionate Mind Training: a Pilot Randomised Controlled Study. Mindfulness, 8(6), 1699–1712. https://doi.org/10.1007/s12671-017-0745-7
Positive Emotion Correlates of Meditation Practice: a Comparison of Mindfulness Meditation and Loving-Kindness Meditation
Fredrickson, B. L., Boulton, A. J., Firestine, A. M., Van Cappellen, P., Algoe, S. B., Brantley, M. M., Kim, S. L., Brantley, J., & Salzberg, S. (2017). Positive Emotion Correlates of Meditation Practice: a Comparison of Mindfulness Meditation and Loving-Kindness Meditation. Mindfulness, 8(6), 1623–1633. https://doi.org/10.1007/s12671-017-0735-9
A Meta-Analysis of Compassion-Based Interventions: Current State of Knowledge and Future Directions
Kirby, J. N., Tellegen, C. L., & Steindl, S. R. (2017). A Meta-Analysis of Compassion-Based Interventions: Current State of Knowledge and Future Directions. Behavior Therapy, 48(6), 778–792. https://doi.org/10.1016/j.beth.2017.06.003
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7 research pieces
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