Happiness Break: A Meditation for When Others are Suffering, with Anushka Fernandopulle
Seeing others suffering is painful. Learn to practice both compassion and self-soothing in this guided meditation led by Anushka Fernandopulle.
\n\nLink to episode transcript: https://tinyurl.com/mwxee3uw
\n\n\n\n
How to Do This Practice:
\n\n- \n
Find somewhere peaceful, sit down and get comfortable. Once you\u2019re ready, gently close your eyes.
\nStart taking deep breaths and relax your body. Part by part, release tension in different areas of your body.
\nThink of someone or a group of people you know or have heard of who may be having a hard time. Bring to mind an image of them.
\nConnect with whatever it is they are struggling with. Mentally, make some wishes of compassion for them. For example, \u201cMay you be free from pain.\u201d Or, \u201cI am here with you.\u201d
\nYou can also use this practice to focus on your own pain. To do this, call to mind your struggles and give yourself the same compassion you gave others.
\n
\n\n
Today\u2019s Happiness Break host:
\n\nAnushka Fernandopulle is a meditation teacher who trained in Buddhist meditation for over 30 years. After studying Buddhism at Harvard, she spent four years in full-time meditation training in the U.S., India, and Sri Lanka
\n\nCheck out Anushka\u2019s upcoming meditation retreats https://www.anushkaf.org
\n\nFollow Anushka on Instagram https://tinyurl.com/ytn3vvhz
\n\nFollow Anushka on Twitter https://tinyurl.com/485vj8xn
\n\nCheck out Anushka\u2019s Dharma Talks https://tinyurl.com/ydacvamn
\n\n\n\n
Find another version of the Compassion Meditation practice at our Greater Good in Action website:
\n\nhttps://ggia.berkeley.edu/practice/compassion_meditation
\n\n\n\n
More resources from The Greater Good Science Center:
\n\nWhat is compassion? https://tinyurl.com/2s3ztcpt
\n\nTake Our Self-Compassion Quiz: https://tinyurl.com/yysrf663
\n\nTry Dr. Neff\u2019s Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u
\n\nHow to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam
\n\nThe Five Myths of Self-Compassion: https://tinyurl.com/2p88vass
\n\nRead Dr. Neff\u2019s interview about Self-Compassion: https://tinyurl.com/286njtje
\n\nHow Self-Compassion Can Help You Through a Breakup: https://tinyurl.com/222scejz
\n\nCan Self-Compassion Overcome Procrastination? https://tinyurl.com/mrfmvyj
\n\n\n\n
We love hearing from you! Tell us about your experience of compassion meditation. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
\n\nFind us on Apple Podcasts: https://tinyurl.com/2p9h5aap
\n\nHelp us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
\n\nWe're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout \u2014 we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more \u2014 what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.