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.
loving-kindness meditation, compassion meditation, empathy meditation, kindness meditation
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.
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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.
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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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!
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Opt for a space where you can give your full attention to the practice.
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"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."
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Recommendation for first-timer
2nd pick
3rd pick
Availability
Widely
Limited
Widely
Average cost per session
Free or low cost
Moderate costs
Expensive
Special equipment required
None or minimal
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Social potential
Safety & skill building
Mixed results
Safe & fast
Safe & fast
Space or privacy required
Minimal
Some required
Minimal
Ease of scheduling
Very flexible
Quite rigid
Need to plan
Setup time
Little to none
Over 30 mins
Up to 30 mins
Active practice time
Under 20 mins
Up to an hour
Up to an hour
Unexpected advantages
Wholesome
Random
Random
The Dalai Lama is a major advocate for combining meditation with compassion.
A study showed that compassion meditation can increase empathy in participants, confirmed by brain imaging technology.
In many compassion meditation exercises, practitioners imagine sending love and kindness to themselves first.
The concept of compassion meditation originated in ancient Buddhist teachings.
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7 memes
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