In short: compassion meditation (karuṇā) is the practice of wishing that beings be free from suffering: first yourself or someone who is struggling, then gradually everyone. The Buddha describes spreading "a heart full of compassion" in every direction until it reaches the whole world (AN 3.65). Here is a 10-minute script.
The Buddha's instruction
"They meditate spreading a heart full of compassion to one direction, and to the second, and to the third, and to the fourth. In the same way above, below, across, everywhere, all around, they spread a heart full of compassion to the whole world—abundant, expansive, limitless, free of enmity and ill will."
AN 3.65 · Compassion is the second of the four divine abodes, after loving-kindness.
Read the full guide
A 10-minute compassion meditation
- Settle (1 minute). Sit comfortably. Three slow breaths, the out-breath a little longer.
- Someone who is struggling (3 minutes). Bring to mind a person going through something hard. See their face. Silently: "May you be free from suffering. May you find ease. May you be held in care."
- Yourself (2 minutes). Now turn the same wish toward your own difficulties: "May I be free from suffering. May I meet this with kindness."
- Someone neutral (1 minute). A shop assistant, a neighbour you barely know. They have troubles you'll never see. "May you be free from suffering."
- Someone difficult (1 minute). Only if you feel ready. Their harshness often comes from their own pain. "May you be free from suffering."
- Everywhere (2 minutes). Let the wish spread like the sutta says: in front, behind, to the sides, above, below. "May all beings be free from suffering."
Compassion is not pity
Pity looks down on pain from a distance. Compassion stands next to it. It sees suffering clearly, wishes it to end, and stays steady. That steadiness is why the Buddha lists compassion alongside equanimity: a heart that cares without drowning.
If it feels heavy
Opening to suffering can bring up sadness. That is normal. Return to your breath or to wishing yourself well, and keep sessions short. If it brings up strong distress, pause and talk to someone you trust.
Try it
Start with kindness: the Practice page has a guided Kindness practice. Then try sympathetic joy, the third divine abode.
Questions people ask
What is compassion meditation in Buddhism?
Karuṇā meditation is the practice of wishing that beings be free from suffering, starting with someone easy and widening to everyone. It is the second of the four divine abodes (brahmavihāras), after loving-kindness.
What is the difference between compassion and pity?
Pity looks down on someone's pain from a distance. Compassion stands beside it: it sees the suffering clearly and wishes it to end, without feeling superior or being overwhelmed.
What if compassion meditation makes me feel sad?
That can happen. Come back to your breath or to wishing yourself well, and keep sessions short. If it brings up strong distress, pause and talk to someone you trust.