Frank Ostaseski, co-founder of the Zen Hospice Project and founder of the Metta Institute, leads a meditation centering on compassion and attunement. He says compassion is an attunement to exactly where you are.
A note from Sean
Try this today. Once today, pause and ask, what is here right now? Name it plainly in your head: tired, tense, sad, fine. Then ask what would help, even a little. Rest a hand on the spot where you feel it, and take three slow breaths. Give yourself the plain attention you would give someone you care about. You are not trying to change anything. You are just getting accurate about where you are.
Keep going: Developing Compassion and RAIN of Compassion.
This suits anyone who tends to rush past their own state to fix things, including people who care for others. If you are grieving or in pain, go gently. Stop when you need to.
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