Five Top Mindful Self-compassion Exercises | Amit Ray Teachings
The ancient teachings of karuna (compassion) and ahimsa (non-violence) is more valid in the modern world. The compassion teachings of Sri Amit Ray towards human harmony, inner peace and wholeheartedness is well known throughout the world. Here, I discussed the top five popular Sri Amit Ray mindful self-compassion exercises and meditation techniques. They are: Compassionate Breathing, Compassionate Body Scan, Compassionate self-talk, Self-compassion through writing, and the Loving-Kindness Meditation. These meditations, train the mind to be kinder, less judgmental, and more understanding. These meditations have deep positive effect on our relationships and the world around us.
1. Compassionate Breathing Exercises
Breathing is something we are born knowing how to do, and our body typically does it on autopilot mode. Compassionate breathing exercise is adding love and caring with the breath. It oxygenate the muscles and clear the body of carbon dioxide.
Breath is the finest gift of nature. Be grateful for this wonderful gift. — Amit Ray
You may breathe a “equal breathing,” match an equal-length inhale to an equal-length exhale or 5:6 inhale-to-exhale ratio; slow deep and full inhales and longer exhales. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body.
2. Compassionate Body Scan Exercise
Time required:20–45 minutes. This body scan exercise can be performed while lying down, sitting, or in other postures. Close your eyes softly and starting with your feet, pay attention to the physical feelings in them: any pain, discomfort, coolness, warmth, tension, tightness, whatever. Simply pay attention to the physical feelings and sensations.
Don’t judge them as good or bad, don’t try to change them, just be aware of them. Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.
“In the path of compassion our patience, resilience and endurance are often challenged. Sometimes we may fail but we have to stand up again because ultimate joy of compassion is immeasurable for us and the whole world.” — Amit Ray
3. Compassionate self-talk
Our internal talk is a mixture of negative, positive, and neutral thoughts. We often entertain in the minds with negative or anxiety based repetitive self-talks. This meditation is to come out of that negativity loop.
The first step in changing negative thought patterns is to become keenly aware of these thoughts. Listen to what you are saying to yourself you can start to identify these thoughts as they arise.
You are your best friend, change every thought to positive. Cultivate the talks like: “I love myself.”. “I am lovable and worthy.” “I am a good, decent person.” “I am capable of being or doing whatever I set my mind to.”
Wake up; the world is waiting for your sunny energy. You are the inspiration for many. — Amit Ray
4. Self-compassion through writing
Write a letter of kindness and compassion to yourself. Write about what bothers you, your struggles, and your anxieties and acknowledge them. Write about what you don’t and do understand about these feelings. Then give yourself a few words of encouragement, like something you would say to a loved one. Feel the compassion as it soothes and comforts you.
“Compassion does not need any special preparation, place or time. You can start it anywhere and anytime. Try it at home, work, school —or anywhere! The more you cultivate compassion the more will be your fulfillment, resilience, patience, grit, endurance and equanimity.” — Amit Ray
5. Loving-Kindness Meditation
Loving-kindness meditation also called as “metta meditation” is a great way to cultivate our habits for compassion and kindness. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of positive self-talks for the well being of self, family, friends and every being of the Universe.
“Every day, bring some flowers to your life. Every day bring some blessings in someone’s life.” — Amit Ray
Presently, many educational institutes in the west are implementing the ancient karuna (compassion) and ahimsa (non-violence) teachings in their curriculum. Through our education we promote humanity, compassion, love and kindness to the world. The core compassion teachings of Buddha, Sri Amit Ray and others are now foundation for developing many heart oriented modern education systems in the world. Here, I discussed five simple self-compassion exercises. Many people across the world are immensely benefited by these simple teachings. Hope this will help you too.