The foundation of LifeForce Yoga is the cultivation of compassion and self-awareness. Much of what we teach in LifeForce Yoga, on and off the mat, is about learning to observe whatever is arising without judgment. The development of the observing, compassionate mind, helps us self-regulate and we find that we are less reactive to life’s challenges. I truly believe that developing self-acceptance and compassion is a practice, just like rolling out a yoga mat. It is therefore gratifying to read studies that validate this assumption.
A new study by researchers at the Center for Investigating Healthy Minds at the Waisman Center of the University of Wisconsin-Madison shows that adults can be trained to be more compassionate. The report, published Psychological Science, investigates whether training adults in compassion can result in greater altruistic behavior and related changes in neural systems underlying compassion.
In the study, the investigators trained young adults to engage in compassion meditation, an ancient Buddhist technique to increase caring feelings for people who are suffering. In the meditation, participants envisioned a time when someone has suffered and then practiced wishing that his or her suffering was relieved. They repeated phrases to help them focus on compassion such as, “May you be free from suffering. May you have joy and ease.”
Participants practiced with different categories of people, first starting with a loved one, someone whom they easily felt compassion for, like a friend or family member. Then, they practiced compassion for themselves and, then, a stranger. Finally, they practiced compassion for someone they actively had conflict with called the “difficult person,” such as a troublesome coworker or roommate.
The study’s lead author, Helen Weng, says, “It’s kind of like weight training. Using this systematic approach, we found that people can actually build up their compassion ‘muscle’ and respond to others’ suffering with care and a desire to help.”
Compassion training was compared to a control group that learned cognitive reappraisal, a technique where people learn to reframe their thoughts to feel less negative. Both groups listened to guided audio instructions over the Internet for 30 minutes per day for two weeks. “We wanted to investigate whether people could begin to change their emotional habits in a relatively short period of time,” says Weng.
The real test of whether compassion could be trained was to see if people would be willing to be more altruistic — even helping people they had never met. The research tested this by asking the participants to play a game in which they were given the opportunity to spend their own money to respond to someone in need (called the “Redistribution Game”). They played the game over the Internet with two anonymous players, the “Dictator” and the “Victim.” They watched as the Dictator shared an unfair amount of money (only $1 out of $10) with the Victim. They then decided how much of their own money to spend (out of $5) in order to equalize the unfair split and redistribute funds from the Dictator to the Victim.
“We found that people trained in compassion were more likely to spend their own money altruistically to help someone who was treated unfairly than those who were trained in cognitive reappraisal,” Weng says.
The researchers also used fMRI to look at brain changes in the two groups and found that the people who were the most altruistic after compassion training were the ones who showed the most brain changes when viewing human suffering. They found that activity was increased in the inferior parietal cortex, a region involved in empathy and understanding others. Compassion training also increased activity in the dorsolateral prefrontal cortex and the extent to which it communicated with the nucleus accumbens, brain regions involved in emotion regulation and positive emotions. This may be an indication of mood elevation.
I find that when we are guided to feel compassion for others and to ourselves (Karuna meditation) or to send loving-kindness (Metta meditation) to ourselves as well as others, even or perhaps especially to those with whom we have challenges, we end up feeling happier and more at peace.
To find a compassionate LifeForce Yoga Practitioner in your area, visit yogafordepression.com.
To be guided in a LifeForce Yoga meditation you can purchase a copy of our LifeForce Yoga Chakra Clearing CD which features meditation to balance your mood. The CD is also available as a download!