“Meditation is not a replacement for action—it’s how we replenish the well so we can keep acting.”
In our recent conversation with Sharon Salzberg—meditation pioneer, co‑founder of Insight Meditation Society, and author of Real Change: Mindfulness to Heal Ourselves and the World—we explored how mindfulness grounds courageous action amid turbulence. We touched on anger and forgiveness, empathy vs. compassion, and the balance of equanimity that keeps care sustainable. If you’d like to watch the full interview, you can do that here.
Key takeaways:
- Rest is a skill. Sharon described “resting attention” (like a butterfly on a flower) as an antidote to overwhelm and the first step toward wise action.
- Compassion ≠ passivity. “Compassion doesn’t mean we don’t fight; it means we don’t hate.” We can care fiercely without burning out.
- Anger can carry intelligence. Mindfulness helps us harness anger’s “cutting‑through” energy without being consumed by it.
- Equanimity widens perspective. Holding joy and sorrow together keeps our care strong and steady over the long haul.
Who is Sharon Salzberg?
Sharon is one of the foremost voices bringing mindfulness and loving‑kindness (metta) practice to the West. She co‑founded the Insight Meditation Society (IMS) in Barre, Massachusetts, and has authored numerous books including the seminal Lovingkindness and the New York Times bestseller Real Happiness. Explore Sharon’s work and courses on her official site, and learn about the retreat culture she helped seed at IMS.
What we covered (and how to practice)
Resting attention: finding home in the breath (or body)
Sharon guided a simple practice: choose one home base—the breath, sound, or a neutral body sensation—and rest there lightly. When attention wanders, let go gently and begin again. If breath feels edgy, pick another anchor.
Try it next: Our free Mindfulness of Breathing and Body Scan scripts make it easy to lead yourself (or others) through this exact method.
- Mindfulness of Breathing (script collection) — Free Guided Meditation Scripts.
- Dropping the Suitcases of Worry & Regret (guided script PDF).
Loving‑kindness (metta): expanding the circle of care
We practiced classic metta phrases—“May I/you be safe, happy, healthy, and live with ease.” Start with yourself, then a benefactor, a neutral person, and finally all beings. For many, metta is the missing medicine that softens reactivity while fueling brave action.
Learn more: Our deep‑dive on Loving‑Kindness Meditation includes benefits, a how‑to guide, and research notes; and here’s a full metta script you can use right away. For another perspective, see Sharon’s teaching on metta at Mindful.
- The Power of Loving‑Kindness & How to Cultivate It.
- Guided Compassion Meditation (audio) and Compassion for Your Emotions (gentle practice).
- Metta “Benefactor” guided script (PDF).
Anger, forgiveness & “the energy to keep going”
Anger isn’t “bad”—it often flags what needs attention. The practice is learning to use its clarity without becoming its host. Forgiveness, likewise, doesn’t mean amnesia or condoning harm; it means refusing to let the past rent permanent space in our hearts. Sharon’s book collects the voices of activists and caregivers who translate these insights into resilient action. For details or to pick up a copy, visit the Real Change page.
Empathy vs. compassion: why language matters for burnout
Sharon distinguished empathy (feeling with) from compassion (caring for with warmth and steadiness). A growing body of research suggests we should retire the phrase “compassion fatigue” in favor of empathic distress fatigue—and that compassion training can actually buffer distress and enhance positive prosocial motivation.
For an accessible overview, see work by Tania Singer and colleagues.
- Empathy vs. compassion in neuroscience (Singer & Klimecki).
- Plain‑language summary: “Compassion does not fatigue!” (review).
- Self‑Compassion Meditation 101 guide and 20‑minute Self‑Compassion practice.
Equanimity: the balance that sustains care
Equanimity is often misunderstood as indifference. Sharon frames it as steadiness with a wide view—the capacity to hold joy and sorrow together and keep showing up. When the stakes feel enormous (climate, justice, health), equanimity prevents collapse into despair or denial.
Practice now: Download our short Equanimity Meditation worksheet or use this guided script.
- Sleep Meditation — Equanimity (for nervous‑system settling).
When practice meets the world
Mindfulness isn’t a substitute for civic engagement—it’s the engine maintenance that keeps us engaged. In the interview, Sharon spoke about choosing one arena where you can truly act, and then letting practice power your contribution. For more on her activism‑informed teachings, see Sharon’s election‑season series and IMS programs.
Trauma‑sensitive note
If you’re carrying trauma, traditional mindfulness can sometimes feel too intense. Please pace yourself and adapt practices to stay within your window of tolerance. We recommend David Treleaven’s work on Trauma‑Sensitive Mindfulness (book and trainings), along with our curated resources for teaching and practicing safely.
Further Study & Ways to Support
- Read / listen: Real Change: Mindfulness to Heal Ourselves and the World (paperback, ebook, and audiobook).
- Practice with Sharon: The Metta Hour Podcast and ongoing courses.
- Retreat: Explore programs at Insight Meditation Society (IMS), one of the West’s oldest retreat centers.
- Support Sharon’s teaching: If her work has helped you, you can contribute here.
MindfulnessExercises.com Resources
- Loving‑Kindness Meditation: Benefits & FAQs — overview with practical tips.
- The Power of Loving‑Kindness — long‑form article and practice.
- Free Guided Meditation Scripts — including breath, body, compassion, and more.
- Guided Compassion Meditation (audio).
- Equanimity Meditation (worksheet + downloadable practice).
- Compassion for Your Emotions — a gentle practice for difficult feelings.
A closing practice you can bookmark (2 minutes)
- Pause and soften. Let the shoulders drop; feel the weight of the body.
- Rest attention on one anchor (breath, sound, or touch). Let it be simple.
Offer metta to yourself and one other:
- May I be safe. May I be healthy. May I be happy. May I live with ease.
- May you be safe… healthy… happy… live with ease.
- Open perspective: “I care, and I can’t control it all.” Feel the steadiness of doing your part well today.
When practice roots action, the heart can stay open—and effective—for the long run.
A Gentle Disclaimer
This article is for educational purposes and is not a substitute for medical or mental‑health advice. If intense anger or grief feels unmanageable, please seek support from a qualified healthcare professional or therapist.
