Let benevolence and love flow into your heart—then outward through your body and mind.

Use your breath to anchor your emotions against the swings of desire and aversion.

Sweep attention through the body, noticing pleasant, painful, and neutral sensations.

Before and after are abstractions. Connect to what’s real—your experience in this moment.

Nature surrounds us, feeds us, fills our lungs, runs in our veins, and gives us warmth.

Listen past the noise to an underlying stillness—steady, expansive, always here.

Turn toward difficult feelings with curiosity, your mind anchored by physical sensation.

Breathe benevolence into your heart, then into your whole being—then radiate it outward.

Meet the world with tenderness and goodwill, wishing that all beings be free from harm.

Bring to mind a bright, uplifting image—a sunlit leaf, a child’s smile, a loved one.

With a perspective encompassing all of time and space, embrace things as they are.