Compassionate Meditation



Compassionate Meditation


Research has demonstrated that practising compassionate meditation for 30 minutes daily for two to four weeks can alter brain functioning and increase altruistic behaviour.

Compassion based meditation can be a useful practice for us to become more tolerant, forgiving and understanding as human beings. Our ability to be empathetic towards other people increases the more we practise compassion, as well as our desire to relieve the suffering of others. It is also quite similar to Loving Kindness meditation. So if you have been doing loving kindness meditation and enjoyed it, you might like to try this one out as well.


Practise Instructions


If you choose to do compassionate meditation, please try to:

  • Do this twice a day over the next few weeks.
  • Use the guided audio or text-based version of the guided-audio exercise (found in ”Practise Tools’ & ‘Downloads’ boxes below) to assist you with your daily practise.
  • Complete the self-monitoring form (pdf version found in ‘Downloads’ box below) before and after each practise.

Note: You are also able to listen to the guided-audio with one of the the relaxation videos in the box below. Just press play on the audio and then play on the video. You can also switch to ‘full-screen’.

Practise Tools


In this box you will find two guided-audios and four relaxation videos to help you with your daily practise.

  • The first guided audio (introduction) explains ‘why to do it’ and the second (exercise) is the actual guided exercise itself (what you will use when doing the daily practise).




In this box you will find two pdfs that you can download to assist you with your practise.

  • The first is a text-based version of the guided-audios above and the second is a self-monitoring practise form.


Guided-audio text-version

Self-monitoring form

My Digital Health

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