Compassion meditation involves silently repeating certain phrases that express the intention to move from judgment to caring, from isolation to connection, from indifference or dislike to understanding.
After a few minutes, shift your attention inward and offer the phrases of compassion to yourself: "May I be free of pain and sorrow. We close with the offering of compassion to people everywhere, to all forms of life, without limit, without exception: "May all beings be free of pain and sorrow.
David DeSteno, Professor of Psychology at Northeastern University in Boston Massachusetts, recently tested this out, finding that those who meditate demonstrate more compassion in comparison to non-meditators. 50% of the meditators offered up their chair to the injured person, in comparison to only 15% of the non-meditators.  The good news here is that this shows that meditation increases compassionate behavior.

Considering the obvious benefits of increased compassion in the world, it’s good to know that meditation is one tool that can help achieve this end.
Professor DeSteno reminds us that despite the increased attention meditation is getting for its cognitive benefits – enhancing memory, creativity and performance on intelligence tests – that the Buddha’s original intent had more to do with helping people cultivate compassion. You can visualize this person or say her name to yourself, get a feeling for her presence, and silently offer phrases of compassion to her. Even without knowing his or her name, you can get a sense of the person, perhaps an image, and offer the phrases of compassion. Encouragingly, additional research from neuroscientists support DeSteno’s findings, showing that even minor training in mindfulness meditation can alter areas of brain responsible for empathy.

Meditation requires effort, but can be learned by anybody, whether young or old, male or female, rich or poor.  The basic steps can be learned via sources on the Internet or, preferably, by going to one of many meditation centers around the world that typically offer their service on a Dana (donation) basis.
You can begin with a 20-minute session and increase the time gradually until you are meditating for half an hour at a time.
Any meditator will tell you that increased empathy is an outcome of this ancient practice, but now there’s tangible, scientific evidence of this benefit – that mindfulness meditation increases kindness and compassion.

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