Metta for Every Circle

Sit or lie comfortably, let your eyes close and your hands rest.

Notice the breath moving in and out without changing it.

Rest your attention, or a hand, on the centre of your chest.

May I be happy. May I be healthy. May I be safe. May I live with ease.

Picture someone you love easily, and wish them the same.

Widen the circle to family and friends.

Someone you see often but barely know: a neighbour, a barista, a colleague.

Start with someone only mildly difficult.

Let your wishes reach every living being, near and far.

Notice any warmth or softness in the chest, and let it settle through you.

Take a final breath before opening your eyes.