Each year, on November 13th, we celebrate World Kindness Day. It’s a time set to think about and honor the act of being kind, to all people and to ourselves. Imagine how even small acts of care can start big waves of positivity worldwide.
One way to deepen kindness is through compassion training, a practice that helps us respond to others with care and connection. At Emory University’s Center for Contemplative Science and Compassion-Based Ethics, the program Cognitively-Based Compassion Training® (CBCT®) teaches how to cultivate compassion as a skill. I am pleased that I am certified to provide this curriculum.
Developed by Dr. Lobsang Tenzin Negi, a former monk from the Dalai Lama’s monastery, CBCT® emphasizes that compassion is not just a feeling but a capacity of the human heart that can be developed and expanded. Like learning a language or music, compassion becomes stronger with practice. Research on CBCT® shows that compassion training can lower stress and depression, increase empathy and hopefulness, and even strengthen the immune response. These benefits extend not only to personal well-being but also to the quality of our relationships and communities.
Mindfulness and compassion work together in this process. Mindfulness helps us pay attention to the present moment, observing without judgment. When we ground ourselves in this awareness, we create space to connect more fully with others. CBCT® builds on this by guiding us through structured practices that expand our circle of concern, nurturing self-compassion, and fostering empathy and loving-kindness for others.
As we observe World Kindness Day, we must keep in mind that kindness should not be reserved for one day. Tools such as CBCT® help mix these good traits into our everyday life, helping us create ripples of positivity that extend far beyond ourselves. The act of being compassionate promotes positive human interactions and contributes to creating a kinder world.
The Act of Being Compassionate
