Triumph of the Heart

By Joseph Goldstein in Tricycle

Sit in some comfortable position, and keeping an image or felt sense of yourself in mind, slowly repeat phrases of lovingkindness for yourself: May I be happy, may I be peaceful, may I be free of suffering. Say these or like phrases over and over again. We do this not as an affirmation, but as an expression of a caring intention. As you repeat the words, focus the mind on this intention of kindness; it slowly grows into a powerful force in our lives. …

We then move on to other categories of people. We send loving wishes to those very close to us; then to those who are neutral, about whom we have no strong feelings one way or another; and then to “enemies” or difficult people. Finally, we send lovingkindness to all beings everywhere, repeating, May you be happy, may you be peaceful, may you be free of suffering.

It’s important to move through this progression at your own speed. Some categories may be easier than others. Whenever you feel that you’re able to generate genuine feelings of lovingcare for one, move on to the next.