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Cultivating Compassion for Yourself & Others

A Simple Practice:


One of the five precepts of Reiki reads:

Just for today, be compassionate to yourself and others.

But how do we find compassion, particularly when we’re irritated or frustrated with a situation or behaviour that we don’t like? The good news is that our capacity to be compassionate improves the more we practice it. The following simple exercise can be beneficial. Read this text before closing your eyes and practising for yourself. I find it helpful to write the words on a card and carry them around with me so I can look at them repeatedly throughout the day.

  • Find a comfortable place to sit for approximately ten minutes, and after reading through these instructions, close your eyes.

  • Take a few long, mindful breaths to settle in. Become aware of the chair or the floor beneath you and invite your physical body to relax as much as possible. Maintain a long, relaxed spine and an open heart.

  • When you feel grounded, bring to mind an image of yourself, or simply hold a sense of your own being in your awareness. Once you feel connected to yourself, repeat the following phrases to yourself three times:

May I be loved. May I be safe. May I be happy. May I be at peace.
  • Let the image of yourself fade. Take a few moments to breathe naturally and then, when you are ready, bring to mind an image of someone you love. Repeat to them the same phrases:

May you be loved. May you be safe. May you be happy. May you be at peace.
  • Repeat the above step while calling to mind someone:

- you feel neutral towards

- you have minor difficulties with

- our greater collective community.

Take as much time with this as you need to.

  • When you are finished, let all imagery fade and return to the gentle rhythm of your breath. Ground into the surface beneath you and open your eyes when you are ready.


Enjoy your practice!



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