What is compassion? Plus, 10 mindful ways to practice it daily

Personal Growth

Dec 18

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Compassion is deeper than kindness. Explore what compassion really means, its benefits, and 10 research-backed ways to bring more compassion to your relationships.

You know that heavy feeling that shows up when someone you care about is hurting, and you wish you could help, even in a small way? That feeling is compassion. It’s something we all have, but we don’t always remember to use it or know that we can grow it.

Some people think compassion means being overly soft or emotional, but that’s not true. Compassion is a fundamental skill that helps you stay calm and connected, even in hard moments. It can strengthen relationships, reduce stress, and help you bounce back after setbacks.

Let’s explore how to make compassion part of everyday life. You’ll learn what it really means, how it supports your wellbeing, and simple ways to bring more of it into your day, caring for others and yourself.

What is compassion?

Compassion is what happens when you notice someone’s pain—your own or another person’s—and want to help make it better. It has three main parts: seeing the suffering, feeling empathy for it, and taking action to offer support.

Empathy means feeling what someone else feels. Compassion goes a step further — it moves you to do something kind. That might mean listening, helping with a task, or simply being there for someone who’s having a hard time. Scientists have found that compassion activates parts of the brain that make you feel good and help your body stay balanced and calm.

Compassion also includes being kind to yourself. Self-compassion means acknowledging when you’re struggling and treating yourself with care rather than harsh criticism. Basically, to give yourself the same patience and warmth you’d give a friend.

5 examples of compassion in action

Compassion doesn’t have to be a big act or take a lot of time. These small moments may not seem like much, but together they build the habit of seeing someone’s pain and responding with kindness. It’s what helps connection grow, both with others and within yourself.

It often shows up in small, everyday moments like these:

At work: You notice a coworker is stressed about a deadline and offer to help or simply ask how they’re doing.
At home: Your partner snaps out of frustration. Instead of reacting, you pause, take a breath, and ask what’s wrong.
In your community: You check on a neighbor, drop off a meal, or give someone a ride, just because you care.
In friendship: You listen without trying to fix their problems, giving them space to share what they’re feeling.
Toward yourself: You speak kindly after a mistake or let yourself rest when you’re tired.

Why is compassion important for wellbeing?

Compassion helps your wellbeing in many ways — emotionally, physically, and socially. When you respond to pain with care rather than criticism, your body relaxes, and your stress levels drop. Studies show that people who practice compassion can have lower anxiety, handle emotions better, and bounce back more easily from challenges.

In relationships, compassion builds safety and trust. It helps people feel seen instead of judged, which strengthens communication and closeness. At work, compassionate teams have higher morale and less burnout. In families, it creates a sense of belonging and comfort that protects against stress.

Showing that same kindness to yourself can change how you deal with mistakes or tough days. Instead of ignoring your feelings or being hard on yourself, you respond with patience. That makes it easier to recover, stay calm, and be more present for others.

Compassion also spreads. When you act with care, others are more likely to do the same, creating a ripple effect that helps whole communities feel stronger and more connected.

7 benefits of being compassionate

Research shows that practicing compassion offers many benefits. Here are a few of them:

Reduced stress and anxiety
Improved emotional regulation
Stronger relationships
Greater resilience
Enhanced sense of purpose
Better physical health
Positive example for others

How to be more compassionate: 10 tips to build it in your day-to-day

Building compassion doesn’t require a major life change — it starts with small, intentional choices in how you see and respond to yourself and others. Compassion strengthens through awareness and repetition, like a muscle. Each time you choose understanding over judgment or patience over irritation, you reinforce that capacity.

Here are ten evidence-informed ways to weave compassion into daily life.

1. Pause and notice what’s happening

Compassion begins with awareness. Before you can respond with care, you have to see what’s happening. When you notice tension or frustration—in yourself or someone else—pause and take a breath. Ask, “What’s really going on here?”

If a friend snaps at you, instead of reacting, you might consider what’s behind their tone. Stress, exhaustion, or worry? That simple pause shifts you from reacting to noticing, creating space for empathy instead of escalation.

Try this: Use daily signals, like a red light, a phone buzz, or a task change, as reminders to pause, breathe, and check in with what you’re feeling.

💙 Press play on Noticing with Tamara Levitt on the Calm app.

2. Name the feeling (yours or theirs)

Naming an emotion helps regulate it. Research shows that labeling feelings, like “I’m anxious” or “She seems overwhelmed,” calms the brain’s threat response and restores balance.

You can do this in your mind or gently out loud. Saying, “You sound frustrated,” helps others feel seen, while saying, “I’m hurt right now,” moves you from self-criticism to understanding.

Try this: After a difficult conversation, instead of spiraling into “What’s wrong with me?”, try, “I feel embarrassed and disappointed.” Naming it clearly opens the door to self-kindness.

3. Shift from fixing to caring

When someone shares pain, the instinct to fix can come from discomfort. Instead, practice simply caring. Offer empathy before advice.

Try this: Instead of, “Here’s what you should do,” try, “That sounds really hard. Do you want me to listen, or do you want ideas?” That simple question respects boundaries and communicates genuine care.

💙 Explore Meaningful Practice for Meaningful Friendship on the Calm app.

4. Start with small, doable actions

Grand gestures aren’t necessary. Compassion thrives in small acts that fit your life. Holding a door open, checking in on a friend, or sending a quick message to someone going through a hard time all count.

Try this: If you’re overwhelmed, pick one simple compassionate act a day. Refill a coworker’s water bottle when you fill yours. Smile at the grocery clerk. Give someone the benefit of the doubt in traffic. Tiny actions, repeated, create a compassionate mindset.

5. Practice self-compassion as non-negotiable

You can’t pour from an empty cup. Self-compassion means recognizing when you’re suffering and responding with kindness instead of criticism.

Try this: When you make a mistake, notice your self-talk. Would you say those words to a close friend? If not, rephrase them. “I can learn from this” or “That was tough, but I’m trying my best” builds resilience instead of shame.

6. Set compassionate intentions

Start your day with a simple question: “How do I want to show up today?” You might choose patience during meetings, gentleness with yourself, or openness with strangers. Naming an intention helps anchor compassionate action throughout the day.

Try this: During your morning coffee, repeat, “May I be kind today. May others I meet feel cared for.” It’s brief, but powerful. And intentionality shifts awareness.

💙 Explore this session on Intentions from the Daily Calm.

7. Listen with full attention

One of the most generous acts of compassion is truly listening. That means setting aside distractions—phones, agendas, or the urge to respond—and simply being present.

Try this: When you listen this way, people feel seen. You might say, “That sounds really painful,” or just offer silence that invites more sharing. Even short, attentive listening moments can strengthen bonds and reduce loneliness for both people.

8. Use mindful reminders during stress

Stress narrows focus, and compassion tends to disappear when you’re overwhelmed. Build small reminders into your environment, a note on your mirror that says “Breathe,” or a calming phrase saved as your phone wallpaper (“Everyone is doing their best”).

Try this: During moments of tension, take one slow breath and silently repeat a phrase such as, “This is hard, but I can meet it with care.” This re-centers you before reacting.

9. Acknowledge shared humanity

When someone disappoints or frustrates you, it’s easy to judge. Compassion grows when you remember that everyone—including you—is imperfect and trying to navigate their own challenges.

Try this: “Just like me, this person wants to be happy. Just like me, they struggle.” This perspective softens defensiveness and opens a sense of connection, even in conflict.

10. Reflect daily

End your day with a quick reflection: When did I show compassion today? When did I miss it? What helped me stay open? This keeps compassion top of mind and strengthens awareness over time.

Try this: You might jot a few notes in a journal or simply reflect before bed. Notice even small wins — a moment of patience in traffic, an encouraging word, a softer response to yourself. Over time, this reflection rewires the brain to notice opportunities for care more automatically.

What is compassion FAQs

What is the true meaning of compassion?

Compassion is the emotional and behavioral response that arises when we recognize suffering—whether in ourselves or others—and feel genuinely moved to ease it. It’s more than empathy, which helps us feel with someone; compassion adds a layer of intention and care that motivates action.

Clinically, compassion involves noticing pain, emotionally connecting to it, and choosing to respond with kindness or support. It’s both a feeling and a skill that strengthens through practice, awareness, and connection.

How do you show compassion in daily life?

You show compassion by turning awareness into small, meaningful actions. This might look like offering to help a friend who’s overwhelmed, listening without judgment, or checking in on someone who seems withdrawn.

It also includes extending the same care toward yourself, taking breaks when needed, acknowledging your own limits, or forgiving yourself for mistakes.

What are the components of compassion?

Researchers generally identify four key components of compassion:

Awareness of suffering: noticing distress without turning away.
Emotional resonance: allowing yourself to feel moved, but not consumed, by another’s experience.
Motivation to help: developing a genuine wish to alleviate that suffering.
Skillful action: responding in ways that are thoughtful, appropriate, and caring.

These elements work together to create a balanced, sustainable form of compassion, one that nurtures both empathy and emotional stability.

How is compassion different from empathy?

Empathy is the ability to sense and feel another person’s emotions. Compassion takes that a step further. It’s empathy plus the motivation to act with kindness.

Empathy alone can sometimes lead to “empathic distress,” where you absorb another’s pain and feel drained. Compassion, by contrast, engages the brain’s caregiving and reward systems, producing feelings of warmth and connection that help you stay grounded while still caring deeply.

Can compassion be learned?

Yes, compassion is a trainable skill supported by both psychological and neurological research. Mindfulness-based compassion training programs, for example, have been shown to increase emotional regulation, reduce stress, and boost resilience.

Regular practices such as loving-kindness meditation, self-compassion exercises, and daily reflection can gradually strengthen your ability to notice suffering and respond with care. Like building muscle, consistency matters more than intensity.

What are some benefits of being compassionate?

Compassion benefits mental, emotional, and even physical health. It reduces stress and anxiety by calming the body’s threat response and fostering feelings of connection and belonging. Compassionate people often report greater life satisfaction, lower levels of loneliness, and improved relationships.

On a biological level, compassion can activate the parasympathetic nervous system, which supports heart health and immune function. It’s one of the simplest, most natural ways to support overall wellbeing.

How do I practice self-compassion?

Start by noticing when you’re suffering, feeling inadequate, tired, or disappointed, and acknowledging it without judgment. Replace self-criticism with understanding: “This is hard, and I’m doing my best.” Give yourself permission to rest, seek comfort, or ask for help.

Research by Dr. Kristin Neff and others shows that self-compassion improves emotional resilience, motivation, and self-esteem far more effectively than harsh self-talk ever could. Treating yourself as kindly as you would a close friend is the foundation of lasting wellbeing.

Is compassion an emotion or a skill?

Compassion is both. It begins as an emotion, a feeling of concern or care, and becomes a skill when you learn to regulate that feeling and turn it into helpful action.

It’s something you can strengthen over time through mindfulness, reflective practice, and intentional behavior. The more you practice responding to difficulty with understanding rather than reactivity, the more natural and stable your compassionate response becomes.

Why does compassion matter?

Compassion matters because it creates connection — the kind that sustains emotional and social health. It reminds us that everyone struggles, that no one is beyond care or understanding, and that we can respond to suffering without losing ourselves in it.

In relationships, compassion builds trust and safety. Within ourselves, it leads to balance and resilience. On a broader scale, compassion fuels communities that are kinder, more cooperative, and better equipped to handle life’s inevitable challenges.

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Calm Editorial Team