Begin with setting your posture and breath in zazen. Feel the body sitting on the cushion, spine open, upper body open, chest open, chin tucked in. Feel breathing in the belly. Find your ease and composure, with nothing to do and nothing that needs to be done. Feel the feeling of being alive.

1. Think of yourself- an image or feeling. On an out breath repeat silently, one phrase to a breath: “May I be happy/ May my heart be open/ May I be content with myself.” Repeat this at least three times, a phrase on each out breath. Try your best to really feel the intention expressed by the phrases. If you have other feelings too, of resistance or reluctance or distraction, note them, but keep on going with the phrases.

2. Now think of your mother- an image or feeling. On an out breath repeat silently, one phrase to a breath: “May she be happy” Etc as above.

3. Next your father- an image or feeling. On an out breath repeat silently, one phrase to a breath: “May he be happy” Etc as above.

4. Next someone dear to you, someone you love, someone who has been kind to you, a benefactor. Repeat sequence as above. “May he or she be happy.” Etc.

5. Next the circle of friendship in your life- all those who love you and whom you love. Imagine them as a group, sitting in a circle. Repeat sequence above. (Alternatively, if you are practicing this meditation with a group, imagine all the others sitting in the room. Repeat sequence). “May they all be happy.” Etc.

6. Next a neutral person, an acquaintance, someone you know but who isn’t a central person in your life. Repeat sequence as above. “May he or she be happy.” Etc.

7. Now feel the feeling of loving kindness in your belly. Breathe with the feeling and make it strong. Imagine beams of loving kindness emanating from your body and flowing out above, below, and all around without limit. Imagine all the beings on land, in air, in water receiving these beams of loving kindness. On an out breath repeat silently, one phrase to a breath: “May all these being be happy/ May their hearts be open/ May they all be content with themselves.” Repeat this at least three times, a phrase on each out breath.

8. Now return to yourself. “May I be happy/ May my heart be open/ May I be content with myself.”

9. Let go of the meditation. Come back to zazen, to body and breath. Rest in the feeling of simply being alive, letting thoughts, feeling, time and life come and go.

2. Compassion

Begin with setting your zazen posture and breath, as above. Sit for a while.

1. Begin by imagining a person who is incapable of goodness, who is constantly doing hurtful, destructive actions without realizing what they are doing, or even considering what they are doing. Perhaps this person is cheerful and happy, or at least happy enough.

But you know better. You know that in reality the person is in a very tragic position. In fact, the person has been condemned to be executed for his or her crimes, and is being led off to the execution chamber, but has not been told this is what is happening. He or she has no idea what is actually going on. Along the route to the execution chamber, the person is being given a few last pleasures, some food, a few pleasant greetings, The fact that the person does not realize this is her last walk, her last day on earth, makes her position all the more poignantly horrifying.

Now feel yourself in that same position - oblivious of the peril you are in. Feel yourself taking steps toward the execution chamber- not knowing that this is where you are going.

Now you can feel compassion for this person’s plight- feel real sorrow. Let that sorrow pour out of your body and breath in all directions, pervading the universe.

2. Next imagine a person who is homeless and alone. Ill and in pain with no relief. Old and destitute. Feel the pain of being in this position. Feel yourself in this position, as if the person were you yourself. As above, let the sorrow pour out of your body in all directions, pervading the universe.

3. Repeat this process of empathy and compassion with a person who is dear to you. Imagine that this person is suffering- with an illness perhaps, or with some serious disappointment. Feel yourself in this position, as if the person were you yourself. As above, let the sorrow pour out of your body in all directions, pervading the universe.

4. Now repeat the same process with a neutral person, someone you know but who isn’t central or important in your life. Imagine this person is suffering. Feel yourself in the same position. Let your sorrow pour out of your body in all directions, pervading the universe.

5. Now repeat the process with a hostile person, someone in your life whom you have an active problem with, some enmity or opposition. Imagine that this person is suffering- with an illness perhaps, or with some serious disappointment. Feel yourself in this position, as if the person were you yourself. As above, let the sorrow pour out of your body in all directions, pervading the universe.

If you find it difficult to feel compassion for the hostile person remember that the enmity you feel is not your fault, and that it is something to be eventually overcome. The hostile person is not hurt by your enmity- only you yourself are hurt by it. Remember that the hostile person will at some point certainly (like the prisoner being led to execution but not knowing that this is where she is going) reap the consequences of his or her actions. Despite your feelings of enmity, remember this and keep on trying to cultivate compassion for the hostile person.

6. Now think of yourself as if you were another person, a person in the world whom you could be acquainted with. Repeat the process as above.

Let go of the meditation and return to zazen.

3. Joy

Begin with zazen as above. Sit for a while till you feel ready to begin.

1. Begin by thinking of someone you know who has a joyful disposition. Imagine this person in a state of gladness and happiness. See their face, gestures, imagine a scene of their joyfulness.

And think- this gladness is also mine; because he or she is joyful so am I also joyful. Try to focus the feeling of joy more and more strongly with the breath. Make it vivid and alive.

2. Now think of someone dear to you, a friend or teacher, spouse, child, parent, friend. Remember a moment when the person was happy or joyful. Or imagine a moment when the person in the future will experience joy. And think: as above.

3. Think of a neutral person, an acquaintance, someone you know but may not have a close relationship with. Remember a moment when the person was happy or joyful. Or imagine a moment when the person in the future will experience joy. And think: as above.

4. Now think of a hostile person. Remember a moment when the person was happy or joyful. Or imagine a moment when the person in the future will experience joy. And think: as above.

If you find it difficult to feel joy for this person repeat the reflections under 5. “compassion” as above.

5. Now think of yourself as if you yourself were another person. See yourself experiencing a moment of joy. See the scene. Or imagine a future moment in which you will experience joy. And think:as above.

Let go of the meditation and return to zazen.