Goal: Increase compassion for yourself and others.

  1. Repeat these phrases to yourself for a minute or two:
    • May I be happy.
    • May I be well.
    • May I be safe.
    • May I be peaceful and at ease.
  2. Visualize extending this energy to include somebody you care deeply about. Repeat the phrases, filling in the person’s name (instead of I).
  3. Now extend the energy to somebody for whom you have negative feelings. Repeat the phrases with his or her name.

Finally, visualize extending this energy to the rest of the world.