Compassion is the humane quality of understanding & being with the suffering of others.  Equanimity is mental or emotional stability or composure, especially under tension or strain; it is a quality of calmness and equilibrium. These qualities strengthen our capacity to be responsive and open in the world.

Here are some meditation guidelines for developing these qualities:

Begin by visualising the Bhudda (or another sacred person whom you revere or hold in high esteem) in front of oneself about a body’s length away and at the height of your forehead. Imagine that you are surrounded by all the people of your life – friends, family, those whom you dislike or have harmed you and the people you consider strangers – the people who pass through your life but we never really connect with. – the bank cashier, the checkout operator, the person in the car next to us at the traffic lights.

Generate a wish to do this meditation for the benefit of all beings and let the “feel” of that wish move through your body.

Now consider the group of friends and family. Using your own experience of life as a template contemplate their lives – consider their joy, happiness, suffering (both physical and emotional), hopes and dreams for themselves and their loved ones, their dissatisfactions etc. and see how there is very little difference between you – we all want peace and happiness and no-one wants to experience suffering of any kind.

In the same way, look at a group of people you dislike and contemplate their lives. Go through contemplating their lives the same way as you did for friends and family.

Go slowly again throught the above steps with the group you think of as strangers and come to see how your are indeed all equal in not wanting to suffer and wanting to experience peace and happiness.

Now, connect with whomever you chose as your symbol and visualise a pure golden light – the image is very beautiful and their gaze is directed at you and all the people in your life simultaneously. They are looking at you completely without judgement or critical thoughts and accept you just as you are.

Imagine the rays of golden light flow from their heart and connect with your heart, and as this happens, just like a candle being lit, your own innate sacred, compassionate nature is awakened and you radiate rays of light which connect with the hearts of all the people in your life whose sacred, compassionate nature is also awakened and they connect with you. Just sit quietly in this exchange between you all – connecting with your shared human experience heart-to-heart.

Finally imagine that a small replica of your sacred person carried by the light rays from their heart comes to the crown of your head and facing the same way as you, melts into the light and sinks into your heart centre. Feel that you have become completely one with your sacred person body, speech and mind. Your body feels light and blissful and your mind is completely at peace. Feel the same experience has occurred for all the people in your life as well.

Dedicate the merits of this meditation to the attainment of your enlightenment and the enlightenment of all beings.

Gratefully received on a handwritten note from Sister Diayki (by memory from instructions by Thubten Yeshe)