21 Day Simple Compassion Meditation Series
January 28th-February 18th
Welcome to the Simple 21 Day Compassion Meditation Series! Whether you have participated in a meditation series before or you are experiencing something like this for the first time, I am excited that you are joining us on this inward journey of compassion. Together we will discover how to make compassion the active center of your life here and now.
Compassion is intrinsic, it's a natural expression of love that already resides within us all just ready to be activated. Compassion is defined as the emotional response when perceiving suffering and involves an authentic desire to help. We don’t need to go anywhere or purchase it online; it resides in our hearts, underneath the judgements, the agreements, the stories, the stress. In the next three weeks, we will learn how compassion can expand our awareness, changing our approach to others and the world.
This new perspective will reveal the compassion that already inhabits us. Enjoy the journey inward.
Day 1
Journaling prompt: What is the earliest memory that arises in you when you bring up feeling that authentic compassion for others? How old were you? What was happening? Did you have the ability to fulfill that desire to help? How does your body feel when you bring up and reflect upon this memory?
Day 2
Journaling Prompt: Jot down the memory and how it felt to receive that compassion in your journal. Discuss how easy or difficult it was for you to receive and accept it. What would you say to the person offering that gesture of compassion today if you could talk to them about that moment?
Day 3
Journaling Prompt: What feelings does this memory bring up for you? Where did these feelings trigger a physical sensation in your body? How did this person's authentically compassionate behavior influence you?
Day 4
Today's Journaling Prompt: What was it like to acknowledge that resistance? What came up for you? How do you feel afterwards?
Bonus Soulwork: Who offered you compassion throughout the day today? What was happening in these moments? How did you respond?
Day 5
Today’s Journaling Prompt: What are the conditions/beliefs/circumstances that trigger the resistance when there’s an opportunity to extend compassion?
Bonus Soulwork: Notice moments throughout your day when the opportunity to extend compassion arises, what was your response? What resistance comes up (if any)?
Day 6
Today's Journaling Prompt: How do you want to show up in misunderstandings going forward? How would it look/feel/sound like if you were to show up to misunderstandings with an open heart?
Day 7
Today's Journaling Prompt: Write down that moment you reflected upon when you did act from a place of true compassion and forgave someone for something. How did it feel to relieve yourself from carrying the pain? When the memory arises and the pain comes creeping in again, how do you comfort yourself and release it time and time again?
What action of another person have you been struggling to forgive? How has holding on to this affected your life, behaviors, decisions? How has this pain and resistance changed your perception of this person? Are you willing to work on this? What would life be like if you are willing to let this go?
Day 8
Today's Journaling Prompt: Reflect upon the difference you feel when you shift from empathy to compassion. See if you can choose to shift into a compassionate response throughout the day when you're witnessing another in a moment of suffering.
Day 9
Today’s Journaling Prompt: Describe your sanctuary in detail: the sights, the sounds, the textures, the feeling sense that came over being there. Describe the “wise one” (consciousness) and the “thinker” that were personified. What messages did the “wise one” have for the part of you that experiences suffering? What is the act of compassion that you committed to doing for yourself today?
Day 10
Today’s Journaling Prompt: What beliefs of yourself dictate the level of compassion you show yourself? Where did these beliefs come from? Are these beliefs true? What is actually true?
Bonus Soulwork: Take time throughout the day to “check yo-self before you wreck yo-self.” When you start noticing yourself feeling stressed in any moment, notice the way you’re speaking to yourself. Notice the beliefs that are dictating the narrative playing in the mind. In these moments, notice if you can shift your perspective to the truth of the matter, offer reassurance and choose to take action to help relieve the suffering you’re feeling in a healthy way.
Day 11
Today's Journaling Prompt: Looking back at that memory reflected upon in our meditation, what did that suffering feel like in your body? What beliefs of yourself came up? What was the story you were telling yourself in that moment? How did you show up for yourself? If you were to shift your intentions and were to show up for yourself with compassion, what would you have done differently?
Soulwork: when you feel suffering now, practice sitting with yourself, empathizing with the story you're believing, recognizing the beliefs about yourself that may have been triggered and then shift into fact checking: what is actually true in the moment? Now, what is your intention? How do you want to show compassion for yourself? What healthy steps can you take in this moment to show compassion towards yourself? (notice the trend... this is what we want to be doing more and more for ourselves.)
Day 12
Today’s Journaling Prompt: Write this phrase a few times: My behavior is a reflection of self love.
Define what “love” means to you? When you say I love you, what does that actually mean?
Soulwork: notice when you’re acting upon that intrinsic desire to take care and act from compassion for yourself throughout the day.
Day 13
Today's Journaling Prompt: what is the gift that you gave your inner child today? What did it replace? You can draw this or describe it with words... however you'd like to materialize this gift is fantastic.
Day 14
Journaling prompt: Reflecting on the past 14 days, when has your energy been influenced by others? How so? What did you inherently choose to do to recenter yourself?
Soulwork: Today, notice when your energy shifts as you move through daily tasks and interactions. Ask yourself, how can you act with compassion for yourself right now? What do you need in those moments of subtle internal tension?
Day 15
Journal Prompt: After learning about the differences between self esteem and self compassion, spend some time writing yourself a letter with the intention of expressing compassion towards yourself regarding a past experience that upon reflection, bring up feelings of regret/shame.
Day 16
Journal Prompt: What do you need help with? Who can you ask help from? Is there resistance to asking for help? If so, let yourself connect with that part of you that feels the resistance, hear the story it’s telling and see if you can help that part of you understand the truth of the matter. You know what it is, deep down. Share it with that part of you now.
Day 17
Journal Prompt: How do you feel the most loved? Take the quiz to learn more about your love language here.
Soulwork: Ask those around you just how they feel the most loved and cared for by you. What do they need?
Day 18
Journal Prompt: Reflect upon a challenge/dream that you’ve been stuck behind and too fearful of pursuing/overcoming. What is the fear that’s holding you back? What does that fear feel like in your body?
Imagine yourself opening up your heart with faith that you can do the next right step? What would that next step be? Who can be of support to you?
Day 19
Journal Prompt: What was this loving kindness meditation process like for you? What do you feel afterwards?
Soulwork: After an interaction with someone today, even one just over the phone, spend a few seconds sending them loving kindness, dropping into the heart and moving those intentions out to them. "May you be safe, may you be happy, may you be healthy and may you live with ease."
Day 20
Journal Prompt: What have you noticed shifted internally since beginning this journey together? Are you more conscious of the dialogue and the energy it produces?
Soulwork: Just as yesterday, after an interaction with someone today, even one just over the phone, spend a few seconds sending them loving kindness, dropping into the heart and moving those intentions out to them. "May you be safe, may you be happy, may you live with ease."
Day 21
Journaling Prompt: What has evolved over the past 21 days regarding your level of compassion for yourself and others? Have you noticed any changes in your relationships?
What would you like to commit to offering to yourself as a sign of compassion going forward?