CHAPTER 6: MINDFULNESS ON THE CUSHION • 123Now, bring to mind a friend or neighbor, somebody for whom you feel a warmth and kindness
toward. This can be someone from your daily travels, the person who lives next door to you, or your
teacher. It can be anyone you choose. Breathe and visualize, you, your loved one, and your friend or
neighbor within the circle of loving-kindness. Repeat these words:
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.Now, think about someone about whom you feel neutral. You don’t feel good about them, and you
don’t feel bad about them. Think about someone in your life with whom you interact, yet have no feel-
ings, good or bad, associated with this person. Maybe it is the person who drives the bus, checks you
in at dance class, or lives a few doors down from you. Maybe it is another student at the bus stop some
mornings or in a class with you. Hold this person in your awareness. Breathe and visualize, you,
your loved one, your friend or neighbor, and the neutral person within the circle of loving-kindness.
Repeat these words:
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.Now, bring to mind someone with whom you struggle or gets on your nerves. Thinking of this
person brings up feelings of frustration. Perhaps it is someone close to you, in your family, or some-
one right here at school. Bring that person to mind. Breathe and visualize, you, your loved one, your
friend or neighbor, the neutral person, and the difficult person within the circle of loving-kindness.
Repeat these words:
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.Now, it is time to expand your loving-kindness circle to include all beings everywhere. Bring to
mind those who are hungry, cold, tired, and poor, as well as those who have great wealth and abun-
dance. Bring to mind beings that are sick and those who have great health. Bring to mind all beings in
your town, city, state, and nation. Bring to mind all people across the world. Bring to mind all people
everywhere. Breathe and think about you, your loved one, your friend or neighbor, the neutral person,
the difficult person, and all beings everywhere within the circle of loving-kindness. Repeat these words:
May all beings be happy.
May all beings be well.PRACTICE SCRIPT 6.6 (continued )
(continued )