• Cassandra Rosa

How To Cultivate Compassion - For Yourself, Others, and The World



Hello Dream Achievers!


I was meditating on what I should bring forward today and this topic came to mind:


How to cultivate compassion for yourself, others and the world.


First and foremost, what is compassion?


Compassion is showing kindness to the people that need it most, whether it be ourselves or others.


Why is compassion important now?


For Ourselves


Many of us are feeling alone due to isolation with Covid-19, experiencing stress and varying emotions. If we show compassion to ourselves in these times, it can help us work through this.


For Others


Just as we are working through loneliness, fear and stress so are others. This is being activated due to Covid-19 isolation and with the rise of the Black Lives Matter Movement. It’s important to show compassion to our brothers and sisters that are being affected by everything going on in the world right now.


For The World


So many things have been moving, shifting and coming to the surface to let go and to be released once and for all. So, I think us all showing up from a place of compassion and working together to make these shifts can make this world and 2020 the best year ever. It’s messy right now but if we all come together and show compassion, love and kindness this world is going to change for the better. This is history in the making.


The Science Behind Compassion


Showing kindness to ourselves and others actually helps to reduce cortisol levels (stress hormones). So, being compassionate can reduce stress and even increase happiness! We all need more joy and happiness in our life especially during this time

Compassion also creates connection. This is needed more than ever. There’s been so much separation created in these times. Even when you’re going to the grocery store and you see people with face masks standing six feet apart from each other.


Self Compassion


It’s important to fill up your own cup by being compassionate to yourself. I have some practices for you guys, that are simple to apply.


First I’d like to ask you a question. Where do you need more self compassion? In your mind, in your body or in your soul?


To answer that question for myself, it’s been my body. Since moving in with family during times of Covid we have been eating lots. I haven’t been as active as I could have been. With that being said recently I joined a fitness group to get my body in check, and to be kinder to my body.


Another way you can be kind to your body is to be aware of what you are eating. Be more aware of what you are putting into your body intuitively and ask yourself does it make me feel good? Yeah, I’m going to have more of that. Does it make me feel icky? Hmmm, maybe I should make some shifts towards that.



For Your Mind


Do you need more kindness for your mind?


A way to be more kind and compassionate to your mind is if there are any emotions that come up, journal about it, write about it, talk to a friend to get that energy in motion.


Another practice is saying affirmations.


Planting beautiful seeds in a garden in your mind by saying things out loud like; “I’m beautiful, I’m strong, I’m resilient.” Being more aware of what you’re putting in your mind is so important.


Watching the news all day or scrolling through Facebook conspiracy articles all day may not be filling your mind with positivity. Spending time listening to podcasts and reading books plants positivity.


For Your Soul


I know there’s lots of people with faiths in this community, but maybe some of you love to go to church or whatever institution you go to pray. Many have been closed due to Covid but there’s the beauty of the virtual masses and us taking the time to pray. An alternative is taking the time to meditate to connect to your soul and spiritual side.


For meditation I love Insight Timer. It's a very powerful app with free meditations. https://insighttimer.com/


Compassion For Others


There’s so many people moving through big things, shifting, healing, clearing, up-leveling right now. To create this compassion it’s important to educate, and create empathy.


I have been taking steps to educate myself more about Black Lives Matter. I am Italian, I am not black. I don’t understand first hand by experience, but I’ve made it a point to ask members of the black community, ask my black clients, ask my black friends about their first hand experiences.


I move forward creating a sense of understanding and creating empathy by hearing them and seeing their perspective in their shoes through their stories. That gives me the ability to be empathetic.


I’ve been watching documentaries and reading on social media.


Seeing the post is great but opening it and reading the entire captions, reading the stories, signing the petitions those are ways that I’ve tried to show my kindness to the people that need it most in this moment


In regards to everything going on with Covid-19, applying compassion could be as reaching out to a friend who lost her job and is staying home alone, having a Zoom date, baking her cookies and dropping them off.


So what’s a way that you intend to be compassionate to others in this moment? Who is someone you can reach out to and show an act of kindness and compassion to?


The World


The way I’ve decided to show compassion to the world is to send love and light to people that need it most. I choose to step into my power, into my purpose to share messages like these, facilitate reiki sessions, help people with my Clarity Creation Course and my Dream Achievers Accountability circle. I want to help be a light in the world so I can help to do my part to make the world a better place.


Maybe, that’s not your calling. What is a way you can show more kindness in the world?


By doing good deeds like paying for somebody behind you in the Starbucks line, smiling at somebody, sharing something uplifting on social media.


Another great way to do this is to meditate.


I walked through a meditation during a Facebook Live a few weeks ago. We imagined we were sending love and light out into the world. You can listen to the guided meditation here. https://www.facebook.com/1004047112/videos/10220452644078514/ (Meditation begins at 5.40)


In summary, here are some practices to cultivate compassion to yourself, others and the world.

  • Take care of your body - with exercise and intuitive eating

  • Release negative energy and emotions through journaling or talking with a friend

  • Feed your mind with positive thoughts and affirmations

  • Perform Random acts of kindness

  • Smile at strangers

  • Educating yourself about Black Lives Matter by asking questions, watching documentaries, and reading articles

  • Reach out to friends in need and have a virtual date

  • Showing empathy to those who need it most

  • Meditate

  • Share love and light with the world around you


Whatever you do, remember, no act of kindness and compassion is too small.


What is one practice you will implement to cultivate compassion?


Lastly, don’t forget to come check out my next blog post on Tuesday at 4pm!


So much love, light and hugs for everyone of you,


Cassandra Rosa



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ABOUT  CASSANDRA ROSA

Cassandra is an intuitive life coach that helps Millennials find the clarity they need to create their dream life and business. 

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