How to feel more compassionate
The cultivation of friendliness creates inner strength. (Yoga Sutra III.24)
We typically think of our emotional range as something that is fixed and unchanging—a reflection of the personality we’re born with. But research is revealing the possibility that we may be able to cultivate and increase our ability to feel the emotional state of compassion. Researchers have found that feeling connected to others is as learnable as any other skill. “We are trying to provide evidence that meditation can cultivate compassion, and that you can see the change in both the person’s behavior and the function of the brain,” Lutz says.
So what does compassion look like in the brain? To find out, Lutz and his colleagues compared two groups of -meditators—one group whose members were experienced in compassion meditation, and the other a group whose members were not—and gave them the same instructions: to generate a state of love and compassion by thinking about someone they care about, extend those feelings to others, and finally, to feel love and compassion without any specific object. As each of the participants meditated in-side the fMRI brain scanners, they were occasionally interrupted by spontaneous and unexpected human sounds—such as a baby cooing or a woman screaming—that might elicit feelings of care or concern.
All of the meditators showed emotional responses to the sounds. But the more experienced compassion meditators showed a larger brain response in areas important for processing physical sensations and for emotional responding, particularly to sounds of distress. The researchers also observed an increase in heart rate that corresponded to the brain changes. These findings suggest that the meditators were having a genuine empathic response and that the experienced meditators felt greater compassion. In other words, compassion meditation appears to make the brain more naturally open to a connection with others.
These meditation techniques may have benefits beyond the experience of spontaneous compassion. A study by psychology professor Barbara Fredrickson and her colleagues at the University of North Carolina, Chapel Hill, and the University of Michigan, found that a seven-week lovingkindness meditation course also increased the participants’ daily experience of joy, gratitude, and hope. The more participants meditated, the better they felt. Participants also reported a greater sense of self-acceptance, social support, purpose in life, and life satisfaction, while experiencing fewer symptoms of illness and depression. This study provides strong evidence that chipping away at the illusion of separation can open us up to a far more meaningful connection to life.
adapted from Yoga Journal, by Kelly McGonigal
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