3 Minutes to Exercise Compassion

One Foundation: Inspiration from Bob Marley

Today my inspiration comes from Bob Marley. As I write this, I am presently sitting on a speed train from Shanghai to Nanjing and I am tuning into my music, in particular the music of Bob Marley. It is a foggy and grey day and I can say at this moment, without a doubt, I am happy. This train ride is providing me with time to read, to write, and to rest. I don’t want to get off as I am thoroughly enjoying the ride. Today my inspiration resides in the One Foundation song written and performed by Bob Marley.

The lyrics flow like this:
Got to build our love on one foundation.
There will never be NO love at all.
Got to put aside them segregation.
Got to come together.
We have to realize that we are one people.

From this song, I was inspired to write a mindfulness practice to focus on compassion for ourselves and for others. I've included an audio clip with this blog post that will allow you to listen to my voice as I lead you through the compassion exercise. 

Here is the script as well. To listen to the audio clip, please click the link below. 

Take a seat wherever you may be. Breathe.
Use your breath to become grounded and centered. Take a full body breath.
Offer up this quiet and still time to yourself as a gift. Breathe from your toes to the crown of your head.
Get physically and mentally comfortable with where you are. Full cycle of breath.
Aim to be spacious, still and silent. Strong deep breath.
Choose to keep your eyes open gently resting your gaze softly or allow your eyes to close completely. Breathe.
Now offer up this practice as a way of flexing your muscle of compassion for yourself and others. Full breath.

For each of the rounds, choose someone you are close to, a family member, a friend, a colleague, a difficult person or a community.

Just as I want to be healthy and free from pain so too does this person (state the person’s name)
Just as I want to be free from worry so too does this person (state their name)
Just as I want to be free from anger so too does this person (repeat their name).
Just as I want to be loved so too does (repeat their name).
Just as I want to experience joy so too does this person (repeat their name).
Just as I want to be peaceful and calm so too does this person (repeat their name).

Practice this exercise to develop your level of compassion to know that as Bob Marley says, ‘We have got to realize we are one people.’

Radiate compassion, practice sensitively and be present,