This exercise expands your capacity for compassion by guiding you through the process of wishing lovingkindness to yourself and others.
1. Find a quiet place and sit comfortably. Close your eyes.
2. Take slow, deep breaths, being aware of the breath as it enters and leaves your body. Let your thoughrs come and go easily.
3. Repeat the following phrases silently:
- May I be safe.
- May I be happy.
- May I be healthy.
- May I live with ease.
Continue feeling these wishes toward yourself a minute or two or until you experience a sense of peace inside.
4. Now, move on to your friends and family. Picture one of them as you send the following wishes silently
- May you be safe.
- May you be happy.
- May you be healthy.
- May you live with ease.
Continue sending these wishes until you feel a flow of love in your heart.
5. Now send these wishes to all the living beings arounil the worl.Continue until you feel a sense of expansion in your heart.