Meditation for Compassion and Self-Compassion

In this meditation, you simply sit with your eyes closed and direct positive thoughts and wishes first to yourself:

“May I be well and happy. May I be at ease.”

Next, imagine someone you care about and send loving-kindness to that person:

“May _____ be well and happy. May _______ be at ease.”

Next, send loving-kindness to your family, friends, strangers, animals, your enemies, and to all beings in the universe:

“May all beings be well and happy. May all beings be at ease.”