Walking Through the Holidays with Compassion — The Heart of Karuna

This time of year, gratitude seems to shimmer in the air. Everywhere you look, there are reminders to be thankful — cozy gatherings, social media gratitude posts, twinkling lights, and the gentle hum of anticipation as Thanksgiving approaches.

We start to take stock of what we’re grateful for — our health, our home, our loved ones. Maybe we begin picking out gifts or planning meals, little gestures that say, I see you, I appreciate you, I love you.

But beneath the sparkle of the season, there’s often another story quietly unfolding. November has a way of stirring not only gratitude — but grief.

The Tender Side of Gratitude

For many, the holidays bring up memories of people who aren’t here anymore. There’s an empty chair at the table. A tradition that feels different now. A song that once brought joy but now brings tears.

Even if we’re surrounded by love, our hearts can still ache for what’s missing — for the people, the times, the simplicity we once had.

And that ache, that deep feeling, is part of what makes us human. It’s not something to push away. It’s something to hold gently.

That’s where Karuna comes in.

What Is Karuna?

Karuna is a Sanskrit word that means compassion — but not just any compassion. It’s a compassion that arises from understanding our shared humanity. It’s the kind of tenderness that blooms when we recognize that everyone, everywhere, experiences pain and loss, joy and love.

In yogic philosophy, Karuna isn’t pity or sympathy. It’s empathy in motion. It’s the ability to see another’s suffering and respond with kindness — without judgment, without trying to fix or control.

Karuna is love with open eyes.

Practicing Karuna Through the Holidays

The holiday season can test our patience, stretch our emotions, and stir up old patterns. Maybe family dynamics resurface, stress builds, or expectations feel heavy. We might find ourselves moving through our days on autopilot — reacting rather than responding.

But when we remember Karuna, something shifts.

Compassion slows us down. It softens the edges of our judgments — toward others and ourselves.

It allows us to see the person who’s short-tempered in the grocery store line and think, Maybe they’re hurting, too.
It helps us look at our own moments of frustration and whisper, It’s okay, I’m human.

Karuna doesn’t mean we ignore pain or pretend everything is fine. It means we meet what is real — the joy, the sorrow, the messiness — with an open heart.

Compassion Starts Within

Before we can offer compassion outwardly, we have to cultivate it inwardly.
So often, we’re hard on ourselves — expecting to handle the holidays perfectly, to stay positive, to make everything beautiful for everyone else.

But what if you gave yourself permission to just be this season?
To show up as you are — tender, tired, grateful, grieving, growing.

The heart of Karuna begins when you can say to yourself:

“It’s okay to feel it all. I am doing my best. I am worthy of compassion, too.”

When we extend that same grace inward, we create space for deeper connection with others. We listen more, rush less, and become a little more patient — not because it’s easy, but because compassion has softened the armor around our hearts.

The True Spirit of the Season

The holidays weren’t meant to be about exhaustion, resentment, or striving for perfection. They were meant to draw us closer — to help us remember love, laughter, and communion.

When we approach this time through the lens of Karuna, everything changes.
The small moments become sacred again — the sound of laughter, the smell of a favorite recipe, the warmth of a simple hug.

Compassion brings us back to presence. It turns the focus away from what’s missing and toward what’s here, now — the people beside us, the breath in our lungs, the love that still lives within and around us.

Even when our hearts are heavy, Karuna reminds us that we are never truly alone.

A Gentle Practice to Embody Karuna

Let’s bring this idea off the page and into your body — where compassion can be felt and lived.
You can do this simple practice anytime during November (or anytime your heart needs it).

Find a comfortable seat — somewhere quiet where you won’t be disturbed for a few minutes. Let your spine rise tall, but keep your body soft. Rest your hands on your heart or in your lap.

Take a slow, deep breath in through your nose.
And let it go through your mouth with a sigh.

Continue breathing gently, allowing your breath to move naturally.

Now bring to mind someone you love — a person, pet, or even yourself. Picture them in your mind’s eye. See their face. Feel the warmth of that love.

On your inhale, silently say:

“May you be at peace.”

On your exhale, say:

“May you feel loved.”

Repeat this for a few breaths, letting your heart soften with each repetition.

Now, expand your awareness outward — to include others in your life.
Friends, family, coworkers — even those you find difficult.
Let the circle widen to include them all.

Breathe in compassion.
Breathe out love.

Finally, bring your awareness back to yourself.
Place both hands over your heart and whisper,

“May I be at peace. May I feel loved.”

Stay here for a few more breaths.
Notice how it feels to rest in this space — soft, open, human.

When you’re ready, open your eyes and take a moment of gratitude for this small act of care.

Let’s Remember

This November, as gratitude fills the air, let compassion fill your heart.
Remember that love and loss often live side by side — and that’s okay.
When we move through the holidays with Karuna, we create more grace, more forgiveness, and more connection with the people around us.

The truth is, the holidays don’t need to be perfect.
They just need to be real.

And when we meet them with compassion — for ourselves and others —
they become what they were always meant to be:
a celebration of love, presence, and the beautiful, imperfect human experience we all share.