WELCOME to Week 3 - Compassion (Part 1)
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In the next two weeks, we will delve into the theory and practice of compassion. This module we will explore what compassion is and experiment with some practices for cultivating and increasing compassion. Next week we will zoom in on self-compassion.
First, please watch this video about compassion:
Now explore the Heart, Head, and Hand sections below. This week, do at least one activity from each of the sections. Then you’ll be asked to reflect on your experiences with that in our Facebook group. To get more benefit from these practices, it is really good to do them regularly, particularly the meditations. To increase the potential benefits, see if you can challenge yourself (or gift yourself!) with doing a meditation practice daily.
Heart (One Per Day)
Try to do one of these guided meditations at least five days per week. It's fine to repeat them, and also to use others that you like.
- Common Humanity Meditation by Greater Good Center at UC Berkley (9 min)
- Amor y Gentileza o de la Bondad Amorosa (Meditación Loving Kindness de Yogini Soco (12 min)
- Loving Kindness Meditation with Sharon Salzberg(15 min)
- Loving Kindness Meditation by UCLA MARC (9 min)
- Loving Kindness on the Go with Ronna Kabatznick (5 min)
- Compassion in the Time of Coronavirus with Jack Kornfield (13 min)
Head (One Per Week)
At least one activity per week: Watch videos, read articles, or listen to podcasts.
Hand (Can you do one a day?)
See if you can try one of these one-the go activities per day—5 days a week. They take just a few minutes - or less!
Still Exploring? Check out our library entries on compassion, below.
Sharing our experiences is a way we can support each other, build community, and deepen our understanding. Please consider joining the private Facebook page for CARE course participants. Here we will be able to connect with each other, and share our experiences. Click on the button below to access and join the group, then respond to the posts about this week’s adventures with awareness, if you’d like to!
Websites
Courses
Greater Good Science Center runs out of UC Berkeley and it “studies the psychology, sociology, and neuroscience of well-being and teaches skills that foster a thriving, resilient, and compassionate society.”
There is tons to explore here -it’s a wealth of free information and practices. Check it out! For this module, you might find the compassion topic particularly relevant.
