The method is simple: sit down in a quiet, comfortable spot, either on the floor or in a chair. Take a few slow breaths, inhaling and exhaling calmly and smoothly. Then, begin repeating the following formula to yourself:

• May I be happy.
• May I be free from fear.
• May I be free from sorrow.
• May I be free from suffering.

Repeat this three times. Then, repeat the same, replacing the ‘I’ with the name of someone you love or who is dear to you. Next, use the name of someone you feel is an enemy, or someone you are having difficulty with, then someone who has the same feelings of enmity towards you. Lastly, extend the meditation towards all beings, and the whole world.

The words should be repeated with gentle concentration and genuine feeling; we should feel that the person we are meditating on is there with us. This will contribute to our transformation. We are not repeating empty phrases, but stating a heartfelt prayer, and forming an intention.