“Meditation is not a substitute for action – it is how we fill the well so that we can continue to act.”
In our recent conversation with Sharon Salzberg – meditation pioneer, co-founder of the Insight Meditation Society, and Real Change: Mindfulness for Healing Yourself and the World– we examined how vigilance underpins courageous action in the midst of turbulence. We touched on anger and forgiveness, empathy and compassion, and the balance of equanimity that sustains care. If you want to watch the full interview, you can do so here.
The most important takeaways:
- Rest is a skill. Sharon described “resting attention” (like a butterfly on a flower) as the antidote to overwhelm and the first step toward wise action.
- Compassion ≠ passivity. “Compassion doesn’t mean we don’t fight, it means we don’t hate.” We can care a lot without burning out.
- Anger can carry intelligence. Mindfulness helps us tap into the “penetrating” energy of anger without consuming it.
- Balance broadens the perspective. Keeping joy and sorrow together keeps our care strong and stable in the long run.
Who is Sharon Salzberg?
Sharon is one of the finest voices bringing the practice of mindfulness and loving-kindness (metta) to the West. It was co-founded by Insight Meditation Society (IMS) in Barre, Massachusetts, and authored several books, including the seminal work Loving kindness and a New York Times bestseller True Happiness. Explore Sharon’s work and courses on her official website and learn about the retreat culture she helped create at IMS.
What we talked about (and how to practice)
Resting attention: finding a home in the breath (or body)
Sharon led a simple exercise: choose one home base– the breath, the voice or the neutral body sensation – and rest easy there. When your attention wanders, let it go gently and start again. If breathing is nervous, choose another anchor.
Try the following: Ours is free Awareness of breathing and Body Scan scripts make it easy to guide yourself (or others) through this exact method.
Loving-kindness (metta): expanding the circle of care
We practiced the classic metta phrases –“May I/you be safe, happy, healthy and live lightly.” Start with yourself, then a benefactor, a neutral person, and finally all beings. For many, metta is the missing medicine, easing reactivity while encouraging courageous action.
More information: Our deep dive continues Loving-kindness meditation includes benefits, guidance and research notes; and here is a complete metta script that you can use immediately. For another perspective, see Sharon’s teaching on metta here Attentive.
Anger, forgiveness and “energy to carry on”
Anger isn’t “bad” – it’s often an indication of what to watch out for. Practice is learning use your purity without owning it. Forgiveness also does not mean amnesia or forgiveness of hurt; it means that we do not allow the past to rent permanent space in our hearts. Sharon’s book brings together the voices of activists and caregivers who are translating these insights into resilient action. For details or to pick up a copy, visit Real Change page.
Empathy vs. Compassion: Why Language Matters in Burnout?
Sharon distinguished me empathy (feeling with) from here sympathy (care for him with warmth and endurance). A growing body of research suggests we should retire the term “compassion fatigue.” empathic anxiety fatigue– and this is what compassion training really is buffer anxiety and enhances positive prosocial motivation.
For an accessible review, see Tania Singer et al.
Equality: the balance that sustains care
Balance is often mistaken for indifference. Sharon puts it this way solidity with a wide view– the ability to keep joy and sorrow together and their continuous appearance. When the stakes seem huge (climate, justice, health), balance prevents despair or denial.
Practice now: Download our short film Balance meditation worksheet or use this guided script.
When practice meets the world
Awareness is no substitute for civic engagement—it is engine maintenance that binds us. In the interview, Sharon talked about the election an arena where you can actually take action and let practice strengthen your contribution. To learn more about her activism-based teachings, see Sharon’s book election season series and IMS programs.
Trauma sensitive comment
When you’re carrying trauma, traditional mindfulness can sometimes seem too intense. Please pace yourself and apply the exercises to stay within the tolerance window. We recommend the work of David Treleaven Trauma-sensitive vigilance (book and trainings), along with our resources for safe teaching and practice.
Further studies and ways of support
MindfulnessExercises.com Resources
A closing exercise to bookmark (2 minutes)
- Break and annealing. Lower your shoulders; feel the weight of the body.
- Let your attention rest on an anchor (breath, sound or touch). Keep it simple.
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Offer set for yourself and each other:
- To be safe. To be healthy. Let me be happy. Let me live peacefully.
- Be safe… healthy… happy… live lightly.
- Open perspective: “I’m interested and I can’t control it all.” Feel the persistence of the action your part so today
When practice is rooted in action, the heart remains open for the long term—and effective.
Gentle disclaimer
This article is for educational purposes and is not a substitute for medical or mental health advice. If intense anger or grief feels unmanageable, seek help from a qualified health professional or therapist.
