Find a comfortable position.
Close your eyes.
Breathe.
Be mindful of your breath.
As thoughts arise,
Allow them to cross into and out of your mind,
Gently.
As thoughts arise,
Allow them to cross into and out of your mind.
Now,
Think of someone you love in friendship or in family or in romance.
Hold them in your mind.
Wish them,
May you be joyful,
May you be well,
May you be fulfilled.
Bring to mind another person you love.
May they be joyful,
May they be well,
May they be fulfilled.
Continue thinking of people you hold dear or keep focusing on the same people.
To each wish them,
May you be joyful,
May you be well,
May you be fulfilled.
Select one more loved one.
May they be joyful,
May they be well,
May they be fulfilled.
Next,
Think of someone you don't know very well but whom you appreciate.
Perhaps this is someone with whom you share a common goal or someone you've encountered only briefly.
Wish them,
May you be joyful,
May you be well,
May you be fulfilled.
Think of another acquaintance who has been kind to you.
May they be joyful,
May they be well,
May they be fulfilled.
Keep thinking of individual acquaintances you would like to wish well and do so.
Bring to mind one more acquaintance.
May they be joyful,
May they be well,
May they be fulfilled.
Now,
Think of someone with whom you have tension.
Hold them in your mind and allow the tension to ebb.
Feel neutral toward this person.
Then,
Cultivate kindness toward this person.
May they too be joyful,
May they be well,
May they be fulfilled.
Think of another person who inspires unease.
Allow the unease to dissipate.
Invite feelings of goodwill to suffuse your relationship with this person.
May they be joyful,
May they be well,
May they be fulfilled.
Think of one more person with whom you struggle.
Let the struggle fade away.
Make grace and caring toward this person.
May they be joyful,
May they be well,
May they be fulfilled.
Now,
Nurture a general feeling of goodwill.
Vote for the best for everyone,
Friend,
Adversary,
And stranger alike.
May all be joyful,
May all be well,
May all be fulfilled.
Finally,
Open your heart to receive the goodwill you've created.
May you be joyful,
May you be well,
May you be fulfilled.
