Science suggests that compassion may have a profound, evolutionary purpose because we humans have mirror neurons that react to other people’s emotions and trigger in us a desire to help. Radiating compassion without discrimination makes you stronger and more resilient and instills greater happiness. The following meditation guides you from celebrating loving-kindness toward yourself, to celebrating four other people, then to all beings.
1. Use a breathing technique to induce a calm, centered state of mind.
2. Offer a prayer such as, I dedicate the virtues of myself for the benefit of all.
3. Think of four people to whom you will send love and then formulate an affirmation to help you arouse loving-kindness in your heart: I am wanted and loved. I forgive myself and others. I feel my heart full of love. I hold in my heart the peace of the Divine. My loves call forth love, peace, and joy in all hearts.
4. Feel the loving-kindness toward yourself.
5. Visualize each of the four people. Think of them swaddled in love, peace, and happiness as you radiate those feelings to them.
6. Think of the four directions the wind blows and then radiate love in all directions to beings of all spheres and realms.