Meditation Transcript:

You can begin by sitting down in a comfortable position, closing your eyes. Sit with your back erect, without being strained or overarched.

Take a few deep breaths, relax your body. Feel your energy settle into your body and into the moment.

See if certain phrases emerge from your heart that express what you wish most deeply for yourself, not just for today, but in an enduring way. Phrases that are big enough and general enough that you can ultimately wish them for all of life, for all beings everywhere.

Classical phrases are things like, "May I live in safety. May I be happy. May I be healthy. May I live with ease."

You can gently repeat these phrases over and over again, have your mind rest in the phrases and whenever you find your attention has wandered, don't worry about it. When you recognize you' ve lost touch with the moment, see if you can gently let go and begin again.

May I live in safety, be happy, be healthy, live with ease.

Call to mind somebody that you care about--a good friend, or someone who's helped you in your life, someone who inspires you. You can visualize them, say their name to yourself. Get a feeling for their presence, and then direct the phrases of loving kindness to them. May you live in safety, be happy, be healthy, live with ease.

Call to mind someone you know who's having a difficult time right now. They've experienced a loss, painful feeling, a difficult situation. If somebody like that comes to mind, bring them here.