Compassion meditation is a visualization exercise that helps a person to create compassion for oneself and others.

1. Start by placing yourself in a comfortable position and closing your eyes.
2. Focus on your breathing by inhaling and exhaling slowly until you find a comfortable rhythm.
3. Now, visualize the person you want to extend compassion to. This can be towards your loved one that you’re supporting during this difficult time. You can also choose yourself as the focus. Do what feels right to you.
4. Focus on the feelings you would like to send to your loved one. Perhaps feelings of peace, calm, healing, joy, or happiness. Visualize those feelings transforming into a golden light.
5. You could now add in a mantra. You could say, “May (the loved one’s name) find happiness and freedom from pain” or “May I find happiness and peace.” Change or use different words as you see fit in the moment.
6. Remember to continue your breathing as you repeat the mantra. As you exhale, imagine the golden light going to your loved one or to yourself.
7. Continue the exercise for another 1-3 minutes.

(Raypole & Byrd, 2024).

Considerations: This exercise is helpful for practicing in a calm space but can also provide comfort and safe environments in stressful situations. Creating a comforting atmosphere is key, so this exercise will help you relax to support your loved one during challenging times. Individuals who experience discomfort with visualization or intrusive thoughts may find this exercise challenging and should just focus on breathing or using a calming object

This exercise helps you cultivate gratitude by observing and appreciating your surroundings. You can do this while going for a walk, sitting at your favourite park or while going for a drive. Pause and take a moment to observe your environment, wherever you are. Notice the small details you usually wouldn't.

1. How does the scenery look different as the seasons change?
2. What sights, smells, tastes, and sounds do you notice?
3. Notice the beauty around you. Point out at least one positive. It could be something funny, beautiful, or an act of kindness you experienced or encountered. You could potentially note and share this experience with a loved one or write it down in a journal

(Pocket Mindfulness, n.d)

Considerations: Take a moment to be genuinely curious about these contrasts and how the uniqueness of each environment brings you joy. Individuals who can adapt this exercise by observing their surroundings from a window, a park bench, or during a drive.

1. Begin by breathing in through your nose and out through your mouth, slowly. Let each cycle last about 6 seconds.
2. As you breathe, let go of your thoughts. Let go of your worries, tasks that you need to do, or other things that you need to tend to. This moment is only about you and your breathing.
3. Be aware of the air entering your body through your nose, as you are feeding life into yourself.
4. Be aware of the air leaving your body through your mouth as it dissipates back into the world.

(Pocket Mindfulness, n.d).

Considerations: If you feel overwhelmed by focusing solely on breathing, try to keep your eyes open or do simple movements, such as wiggling your toes or tapping your fingers, to keep grounded. Begin by doing this for 30 seconds and increase the length of the exercise gradually. Remember to breathe at a natural rhythm that feels comfortable and safe. If 6 seconds is too much, reduce it to what feels good for your body. 

Another way to take care of yourself is through journaling to inspire reflection and help you explore your thoughts, emotions, and experiences. Here are a few prompts of guided questions or topics designed to inspire reflection and help you explore your inner thoughts, emotions, and experiences.

• Daily gratitude reflection: At the end of each day, reflect on three things you are grateful for (Betterup, 2024).
• Free-writing: No matter what it is, set a timer for a certain time (this can be 5 minutes or more based on one's preference) and write your thoughts without worrying about censorship, editing, spelling, or grammar. It will allow you to explore your emotions and true thoughts, and the chance to understand yourself and discover wisdom you always had within you (Verywell Mind, 2022).
• Prompts

  • Describe a real or imaginary safe place in detail. How does being there make you feel

  • Write a compassionate letter to yourself regarding your struggles and progress.

  • What is one thing that is bothering you or making you feel stuck? What can you do to remove that feeling?

  • What does a perfect day look like for you? What specific steps can you take to achieve that perfect day? What are some small steps?

  • Have you recently failed at something or made a mistake? What did you learn from it? What is one thing you improved on? What were the steps to achieve this improvement?

(Cal & Galindo, 2024; Wooll, 2024; Scott, 2022)

Check out our Journaling Prompts resource for more journaling ideas.

Considerations: Go with the flow, without setting limits or strict parameters! People can use different mediums to journal, such as voice recording or just speaking out loud, and through art. Some reflections may bring un-cozy feelings. Lean into these feelings if that feels okay, or try focusing on a more neutral subject and seek support if needed.