COMPASSIONATE LISTENING
When you are engaged in conversation, and would like to listen more attentively and feel more compassion, try practicing Giving and Receiving Compassion. You can continue the conversation and, in the background, feel the movement of your breath in your body. This practice allows us to disentangle from strong emotions and stay connected and emotionally attuned.
Feel your breathing. With every out-breath, send comfort and soothing to the other person. Wait for each out-breath to return again, sending comfort and soothing each time. (Do this for 5-6 breaths.)
Shift your attention to your in-breath. Breathe in care and comfort for yourself. Waiting for each in-breath, feel your body inhale, and enjoy the comfort that comes with breathing in. (5-6 breaths.)
Next, feel your body breathe both in and out—breathing in for yourself and out for the other. “In for me, out for you.” “One for me, one for you.”
If you like, you can let a word ride on each in breath and out breath, such as “compassion.” “warmth,” “comfort,” “tenderness,” or “love.” Or, you can imagine inhaling and exhaling warmth or light. Continue inhaling something good for yourself and exhaling something good for the other.
If you find that you, or the other person, needs extra compassion, focus again on the in- or out- breath, as needed.