Table 3.

A Sample of Loving-kindness and Self-compassion Meditation

This is a 4-line prayer/mantra  1. may you be free of pain and suffering  2. may you be free of fear and anxiety  3. may you find peace and calm  4. may you find happiness and joy

You start this practice by saying that prayer for someone you love and loves you unconditionally. Conjure their image and essence, breathe in their love for you, and breathe out your love for them. Repeat this several times. This will feel wonderful.

The next step is to say that same prayer/mantra for yourself. This will probably feel awkward. Continue to practice this until it feels wonderful, practicing loving-kindness and self-compassion for yourself.

The third step is to make it a practice to do this throughout your day; we have lots of opportunity at our work to say this prayer for neutral people whom we notice are struggling or suffering as we move through our day at the hospital. Practice this prayer for family and friends who may be suffering too. Try this exercise at night before you go to sleep.

The final step is to practice this prayer for those “very disagreeable people.” When you do this, with true forgiveness and compassion, for those who have hurt you, you were letting go of the painful drama, anger, and negativity that increases your adrenaline and cortisol, and shortens your telomeres. The neural transmitters associated with compassion, kindness, peace, calm, happiness, joy, and love (dopamine, gamma-aminobutyric acid, serotonin, oxytocin, anandamide) are healthy for us.