Empathy and Compassion
Ability to relate to others, oneself, and nature with kindness, empathy, and compassion, and address related suffering.
Micro-VCoL Exercises
Below are three exercises for developing empathy and compassion. Choose one to focus on for at least a week before trying another.
Exercise 1: The Understanding Attempt
Before reacting to someone's behaviour, take a moment to understand what might be driving it from their perspective.
Practice when a colleague's behaviour frustrates or confuses you, when someone is struggling, or when you feel critical of someone.
When you notice a negative reaction to someone, pause. Ask: "What might be going on for this person? What pressures, fears, or challenges might they be facing that I can't see?"
Did trying to understand someone's experience change how you responded to them? What did you notice about your assumptions?
Exercise 2: The Kind Response
When someone is struggling, offer a kind response rather than ignoring, judging, or immediately problem-solving.
Practice when you notice a colleague having a difficult time, expressing frustration, or showing signs of stress.
When you notice someone struggling, resist the urge to ignore it, judge them, or immediately jump to solutions. Instead, acknowledge their experience with kindness. This might be as simple as: "That sounds frustrating."
How did you respond to others' difficulties today? Was acknowledgment well received? What is your habitual response to others' struggles?
Exercise 3: The Self-Compassion Pause
Extend to yourself the same kindness and understanding you would offer a good friend who was struggling.
Practice when you make mistakes, fall short of your expectations, feel inadequate, or are being hard on yourself.
When you notice self-criticism arising, pause. Ask: "What would I say to a good friend in this situation?" Then offer yourself that same understanding. Silently say: "This is hard. Everyone struggles sometimes."
When did self-criticism arise today? Were you able to shift to self-compassion? How did it feel? How does self-compassion affect your ability to learn from mistakes?