by
Paul
Benhaim- Then without denying these present feelings, you will
develop a positive response to yourself, you will wish yourself well,
maybe saying silently to yourself 'may 1 be happy, may I be well'
or similar phrase, or you could imagine a time or place where you
were particularly happy or fulfilled and try to contact the emotional
response you had at that time. - Do this for a few minutes and then move on and bring to
mind a good friend. Experience your positive response to this
person and wish them well, wish them happiness and stay with
this response and allow it to grow and deepen. - Then in turn choose a neutral person who you neither
like nor dislike. With this person you must develop a positive
response. Appreciate their human qualities and although you may
not naturally connect, wish them well, wish them happiness. - Then choose a difficult person who you don't get on
with. Again you must try to develop a positive response.
Appreciate their human qualities and although you may not
connect at all, wish them well, wish them happiness. - Next imagine the four people chosen so far; yourself,
the good friend, the neutral person and the difficult person. You
can wish each of them happiness without distinguishing one
above the others and then conclude the practice by expanding
your positive, kind feelings in your imagination to as many people
as possible, starting with people you know nearby, then extending
outwards to people in various towns, cities and countries then
finally to all life in all the universe: May all beings be well, may all
beings be happy, may all beings be free from suffering.
With this expansive attitude we bring the meditation to a
close.