Very comfortable position,
Either seated or lying down.
Try to maintain a level of alertness which will keep you awake and aware.
Take a few deep,
Refreshing breaths.
Now,
Let your breathing return to a relaxed,
Natural state.
Begin to generate feelings of goodwill for yourself.
While holding a friendly attitude toward yourself,
Think,
May I be truly happy?
True happiness is resilient.
It comes from within and can withstand the difficulties of the world.
May I be truly happy?
May I be healthy?
May I be safe from inner and outer harm?
May I be peaceful?
Notice if you can detect any feeling that comes with this wish for happiness.
Anything from the smallest glimmer to a deep sense of warm regard.
While holding this feeling in mind,
You can begin to spread this wish for happiness to others.
Begin with a benefactor,
Someone with whom you have an uncomplicated relationship.
It could be a caregiver,
A mentor,
A child,
A friend,
Someone who you can picture looking back upon you with kind regard.
Think to yourself,
May they be truly happy?
May they be healthy?
May they be safe?
May they be at ease?
Now,
Think of an acquaintance that you are fond of.
Maybe you don't know them very well,
But you find it easy to wish them well.
May they be truly happy?
May they be healthy?
May they be safe?
May they be at ease?
Think of a neutral person,
Perhaps someone that you see occasionally,
But you really don't know them,
And follow these same steps.
May they be truly happy?
May they be healthy?
May they be safe?
May they be peaceful?
Now,
Bring to mind a person with whom you have conflict.
This can be a specific person you know,
A type of person,
Or even someone you have heard of from the news.
Consider that if everyone were truly happy,
There would be much less conflict in the world.
Your wish for their true happiness is a wish for the world to be a kinder,
Happier place.
It is the kind of happiness that does not come at the expense of others.
May they be truly happy?
May they be healthy?
May they be safe?
May they be at ease?
Now bring your attention back to the person for whom it was easiest to generate goodwill,
And a genuine wish for happiness.
Whether it is ourselves,
Or a loved one,
Or a friendly stranger,
See if you can allow the feeling of goodwill to grow again.
Happy Healthy Safe Peaceful Now,
Imagine this feeling spreading out from you.
A strong wish for all beings to find happiness.
Imagine that your capacity for goodwill has no limits,
And extends in all directions,
Above,
Below,
In ever-widening circles.
May all beings be happy.
May all beings in the cosmos find an end to suffering and conflict.
May we be truly happy.
May we be healthy.
May we be safe.
May we be at peace.
Smile and open your eyes.
May we be at peace.
