What: Often drawn from the Buddhist tradition, the various methods of compassion meditation help you develop lovingkindness and compassion for yourself and others. Here, Sharon Salzberg explains how compassion can be a potent tool for transformation.

Types: Metta (lovingkindness) meditation, lojong, tonglen, and secularized practices such as cognitive-based compassion training (CBCT)

Benefits: Studies show that lovingkindness meditation can boost positive emotions, increase social connectedness, and reduce pain and anger in people who are living with chronic back pain. It may also reduce the symptoms of PTSD and depression. For more information, see Lovingkindness Meditation for PTSD.  

Keywords: caring, compassionate, socially conscious

Try This: Buddhist meditation teacher Jack Kornfield offers instructions for a modern day metta practice here.

Or try a five-minute tonglen meditation with Tibetan Buddhist teacher Pema Chödrön, below. This practice is intended to send comfort and happiness to any person, animal, or nation in suffering.