Send compassionate thoughts to someone who’s helped you in your life.

Imagine the kindness a loved one would send you, and send it to yourself.

Extend the practice to someone you love, and consciously wish them happiness.

Send kindness to someone you neither like nor dislike.

See what it's like to send loving-kindness to a difficult person in your life.

Think of someone you find unpleasant or hostile, and wish them happiness.

Imagine you can see everyone on the planet—and then wish them well.

Sink into the feeling of loving-kindness while wishing wellness toward another.

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

Cultivate feelings of connection by extending goodwill to yourself and others.

Practice sinking into the feeling of loving-kindness, with guidance from Sam.

Relax, settle in to your body, and wish yourself well.

Open your heart to widening circles. Let love emanate outward, unbounded and expansive.

Visit a familiar setting that you enjoy; recognize all it offers you; give thanks.

Wish yourself well. Direct your goodwill to a friend. Then extend it to all beings.