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Day 20 Imagine: ME with the Elevated Emotion of Compassion On Day 20, the activity is to imagine yourself feeling the elevated emotion of compassion. Compassion is a sweet feeling in that it wells within us when we see the suffering of another and are drawn to help stop that suffering. Our mirror neurons replicate the pain of another in our own bodies, compelling us to cross the boundaries that separate us and take away the pain of others. Compassionate touch releases endorphins, the brain’s natural opioids.

Love and compassion differ, as love is specific. We have our own spouses, children, and friends, whereas compassion is for all of life. The pain of a loved one can knock us out. For example, my son Joe, when in college, took off on a midnight ride on nearby Mt. Tamalpais and toppled over the handlebars, hitting a huge redwood tree. Within minutes, he was at the local hospital. I raced there, and as I stood next to him my legs turned into mush and down I went onto the hospital floor.

Compassion is medicinal, as seen in the placebo effect. It stops our suffering often without medications or procedures and is a theme within all major religions, suggesting that it is basic to human nature. As with all the circuits of elevated emotions, the compassion circuit is available to us all.

By imagining ourselves feeling it, we strengthen that wire…

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Relax: Begin by finding a place where you will not be interrupted and

can relax. Breathe in through your nose, out through your mouth, or in any way that feels comforting and comfortable. When you are ready, begin to imagine.

Imagine: See yourself in a busy place with a crowd of people. Perhaps you are at a sporting event, a concert, or a crowded park.

Find yourself a place to sit where you can people-watch without being noticed. If you want to be very stealthy, put on glasses or a hat, but do whatever you need to do to relax into people-watching.

Next, settle in and turn your attention to your body and your breathing, and use the 1 Tool — the Compassion Tool. Feel compassion for yourself.

Of course, you should feel compassion for yourself, even if every aspect of your life reflects your dreams coming true, as the existential realities of life are enough to kill the weak at heart!

Feel compassion for yourself, and a desire to stop your suffering, awareness of how challenging it is to be you. Feel a wave of compassion for yourself.

Next, use the emotion of compassion, much like a starter yeast for baking bread. See it as some compassion yeast within you and notice that it is growing. Your compassion is becoming so strong that you need to spot someone in the crowd and send that compassion to just that person.

Take a moment and select one person in the crowd, perhaps someone who seems as if they are suffering. Now choose to radiate the compassion within you to them. Are they taking it in? Do they sense that glow? Now notice your own body. Do you sense the glow in yourself via your mirror neurons? Say “Ahhhh…” and enjoy that glow.

Now, do it again. Choose one more person, perhaps someone who seems to be suffering in a different way. Again, connect with your body, and from that growing compassion within you, radiate it to them and watch them take it in. Watch the compassion within you grow even faster. The more you give it away, the more it grows.

Take all the time you need to focus on that image of yourself, feeling the elevated emotion of compassion. You are authentic in honoring your light side and giving without strings attached, just for the joy of it.

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Authenticity

Seeing: Please write about what you saw in this Imagine.

Feeling: What feelings arose as you experienced your elevated emotion of

compassion?

Hearing: What sounds or tones did you hear as you experienced yourself

with your elevated emotion of compassion?

Moving: Move your body in a way that expresses your elevated emotion of

compassion.

Drawing: Please draw yourself with your elevated emotion of compassion

on the next page.

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Imagine: ME with My Elevated Emotion of Compassion

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Authenticity

Day 20 Activities ■ Spiral Up – I spiraled up 10 times.

■ Learn – I imagined me with the elevated emotion of compassion.

■ Connection – I made one or more Connections.

■ Reward – I identified why I did these activities: Sanctuary Authenticity Vibrancy Integrity Intimacy Spirituality Freedom Goals Met: 1

2

3

4

Terrific Work! Score a Joy Point!

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