“If you are engaged in that way, then I think we really do need practices that will sustain us and that will help us keep going.” — Sharon Salzberg
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. You can hear the full interview on the podcast.
Key takeaways:
- Rest is a skill. Sharon guided a practice of resting attention on a home base, a steady place to return to when overwhelm pulls us away from wise action.
- Compassion ≠ passivity. In Sharon’s view, 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. Sharon described a “cutting‑through” energy in anger, and said mindfulness can help us work with it without being consumed.
- Equanimity widens perspective. Holding joy and sorrow together keeps our care strong and steady over the long haul.
Who is Sharon Salzberg?
Sharon is a meditation teacher and author who helped bring mindfulness and loving‑kindness (metta) practice to mainstream American audiences. In 1976 she co‑founded the Insight Meditation Society (IMS) in Barre, Massachusetts, and has written about fifteen books, including 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 are a way to lead yourself (or others) through a similar practice.
- 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 people, metta can soften reactivity while supporting brave action.
Learn more: Our deep‑dive on Loving‑Kindness Meditation includes benefits, a how‑to guide, and research notes, and the scripts below include full metta practices you can use right away.
- 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 have to mean amnesia or condoning harm; it can mean refusing to let the past rent permanent space in our hearts. Sharon’s book gathers the voices of activists and caregivers working with these questions. 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). Researchers including Tania Singer and Olga Klimecki have argued that empathic distress fatigue describes burnout better than “compassion fatigue,” and that compassion training may help people stay with others’ suffering with less distress.
For an accessible overview, see the two sources below.
- Empathy vs. compassion in neuroscience (Singer & Klimecki, Current Biology, 2014).
- Plain‑language summary: “Compassion does not fatigue!” (Trisha Dowling, Canadian Veterinary Journal, 2018, a short commentary drawing on Singer’s work).
- 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 can help keep us from collapsing into despair or denial.
Practice now: Download our short Equanimity Meditation worksheet, or try the Sleep Meditation — Equanimity script below.
- 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 said we can’t take everything into our hearts, but we can take in what we feel passionate enough to act on, so you might choose one arena where you can truly act and let practice support 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 (a term from Dan Siegel). 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.
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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.
