# Bonus Meditation: Compassion

Page: https://stenobird.com/podcast/the-wise-effort-show-4511204/bonus-meditation-compassion
Text version: https://stenobird.com/podcast/the-wise-effort-show-4511204/bonus-meditation-compassion.md
Podcast: [The Wise Effort Show](https://stenobird.com/podcast/the-wise-effort-show-4511204)
Published: 2026-03-14T10:00:00+00:00
Episode link: https://wiseeffortshow.com/episode/bonus-meditation-compassion
Audio file: https://dts.podtrac.com/redirect.mp3/episodes.captivate.fm/episode/61b0c2e1-dcfa-4525-b9a6-80665800743c.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-wise-effort-show-4511204/episodes/bonus-meditation-compassion
Duration seconds: 1442

## Resource

Dr. Diana Hill guides a Compassion Practice beginning with soothing rhythm breathing, slowing the breath to match one’s nervous system while breathing in clarity and breathing out tension. She then leads a grounding visualization, rooting the body into the earth and calling to mind compassionate teachers, people, or animals, distilling their wise, loving essence into light that illuminates the body and evokes a warm face, strong back, and open heart. From this “Bodhisattva” compassionate self, the listener offers care to their own current struggle, then brings in a person they find difficult and holds both perspectives with understanding. The practice expands to include the suffering of the wider community and world, offering intentions for unity, freedom from suffering, and peace, followed by silent sitting. Listen to the Diana's Secret Sangha talk on Compassion Related Resources Get enhanced show notes for this episode Become a Wise Effort Community member Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most , and receive special bonus gifts. Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course. Diana's Events See Diana at an upcoming event Connecting With Diana Subscribe for free on Apple Podcasts and Spotify . Leave a 5-star review on Apple so people like you can find the show. Sign up for the free Wise Effort Newsletter. Follow Diana on YouTube , Instagram , LinkedIn , Facebook , and Diana’s website . Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

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## Transcript

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