Kindness to a difficult person meditation so settling down into this meditation practice in your own way connecting with the body,
Mind,
Heart and the soothing rhythm of the breath and then allowing kind wishes to flow from your heart first towards yourself then to a benefactor,
A dear person and a neutral person and then move into a person you have a difficulty with be kind to yourself don't start with your worst enemy just choose someone you feel uneasy with but you've got the space to practice it might be someone who criticized you ignored you or treated you disrespectfully and remember this practice is not about condoning bad behavior it is about alleviating suffering including your own feelings of anger hate and resentment cause much unhappiness including for yourself so it may be helpful to start this practice from embodying compassion and realizing we're all imperfect and vulnerable human beings and now visualizing this person in front of you at a safe distance can you imagine looking him or her in their eyes realizing this person is a human being longing for happiness and freedom from suffering just like yourself he or she was once a small innocent child and has probably encountered pain and sorrow in their lives and now trying to live in a frantic world just like yourself just see if you can send a kind wish to this person a wish without self-interest for example may you feel safe free from suffering at peace and be mindful of inner reactions as you repeat the wishes you don't have to feel comfortable with it it's quite normal for suppressed emotional pain to surface feelings of being hurt wronged or neglected may make it difficult to carry on mindfully acknowledge what arises and work with that kindly and patiently holding any resistance in a soothing rhythm of the breath and don't hesitate to shift the practice back to self-compassion after all you may be the person who needs kindness most right now and if you feel there is enough space again you may return to this difficult person and if the resistance holds on continue with self-compassion or choose someone else less difficult a wish in the we form may also create some space may we feel safe may we be at ease and if you wish and have space still you can practice with other people you find it difficult to get on with and don't forget to appreciate yourself for this practice which takes courage and a special way to end this practice is to imagine you have gathered all the people from different categories you have practiced with around you imagine you're sitting in a circle with a benefactor idea person or neutral one and a difficult person and offer kind wishes to all including yourself where we feel safe healthy happy at ease may there be peace and harmony for all of us
