Oct 19, 2020
This week I share a short, simple
exercise called the “Compassion Beads”. The premise is that
compassion is part of our DNA and can be nourished and cultivated
with intention and mindfulness. Biologically, compassion decreases
levels of stress, boosts our immune system and helps us feel
calm.
Using a simple alphabetical mnemonic device, which provides a
memory tool, the compassion beads, start with the letter C, and end
with the letter L, or think of it this way: the beads start with
COMPASSION and end with LOVE. The beads take you through 10
words, in alphabetical order that cultivate a calming, inner state
of mind. Each bead represents one of the following words:
Compassion, Dignity, Equanimity, Forgiveness, Gratitude, Humility,
Integrity, Justice, Kindness and Love. Dr. James Doty, a
neurosurgeon who has dedicated over 15 years to studying
compassion, altruism and empathy, calls these 10 words the alphabet
of the heart. A golden bead added at the end of the 10 words is a
reminder of the golden rule: treat others the way you want to be
treated.
Even without physical beads to hold onto, you can feel the effects
of this exercise. I lead a brief meditation to demonstrate how to
use the compassion beads.
Check out the links to the San Antonio Peace Center and to
CCARE: Center for Compassion and Altruism Research and
Education. Feel free to make your own beads. You can easily
carry them in your pocket or purse, a tangible reminder that
compassion and peace are within reach and at your fingertips.
Enjoy the podcast!
Links:
The Center for
Compassion And Altruism Research And
Education
CCARE Videos
Dr. Doty's Alphabet of the
Heart
San Antonio Peace Center