Start in a comfortable seated position.
Close your eyes and focus on the area of your heart in the center of your chest.
Imagine that the sun is shining into that space to fill it with light and warmth.
As you visualize this,
Repeat these phrases in your mind.
You can also modify them if you wish.
May I be free from suffering.
May I be happy.
May I be peaceful and at ease.
Continue repeating these phrases in your mind as you imagine the light and warmth expanding in your chest.
May I be free from suffering.
May I be happy.
May I be peaceful and at ease.
May I be free from suffering.
May I be happy.
May I be peaceful and at ease.
Now,
Think of someone whom you have loving and kind feelings toward.
A loved one or family member.
Imagine sending that person warmth and light from your heart center.
As you visualize this,
Repeat in your mind,
May you be free from suffering.
May you be happy.
May you be peaceful and at ease.
Continue repeating these phrases in your mind as you imagine sending stronger and brighter light and warmth toward the person.
May you be free from suffering.
May you be happy.
May you be peaceful and at ease.
May I be free from suffering.
Next,
Think of someone whom you have neutral.
Imagine sending that person warmth and light from your heart center.
As you visualize this,
Repeat in your mind,
May you be free from suffering.
May you be happy.
May you be peaceful and at ease.
Continue repeating these phrases in your mind as you imagine sending stronger and brighter light and warmth toward the person.
Now,
Think of someone whom you have negative feelings toward,
Such as a boss or colleague,
Or someone who makes you frustrated or upset.
Imagine sending that person warmth and light from your heart center.
As you visualize this,
Repeat in your mind,
May you be free from suffering.
May you be happy.
May you be peaceful and at ease.
Continue repeating these phrases in your mind as you imagine sending stronger and brighter light and warmth toward the person.
Finally,
Extend that warm feeling toward all living beings.
Imagine spreading warmth and light from your heart center.
As you visualize this,
Repeat in your mind,
May all be free from suffering.
May all be happy.
May all be peaceful and at ease.
May you be free from suffering.
May you be free from suffering.
May you be free from suffering.
