The Happy and Prosperous Blog

(Inspired by the Western Buddhist Order)

This meditation has five parts; ideally each 5 minutes long, however 2 minutes will do…

Assume the position:

Either:

• Sit comfortably on the floor as in this photo

Or:

• Sit in an upright chair, ensuring your spine is comfortably upright & your shoulders are relaxed. Have your legs uncrossed and your feet firmly on the ground, hands resting in the lap.

Or:

• Lie on the floor (not bed). You may want to lie on a blanket & put a blanket over you so you don’t get chilly. Lie comfortably on your back with the small of your back not over curved. Rest your head on a firm cushion to assist the good alignment of the spine.

Relax your body into whichever position you have decided upon, become mindful of your breathing; in and out, in and out.

You are now ready to commence the meditation.

1. Bring to mind someone you care for dearly; remember them when they were very happy, see their face. Now generate positive feeling & focus it towards them, see them happy still. (Continue doing this until your timer goes off)
2. Next, bring to mind someone you know & like; Now generate positive feeling & focus it towards them, see them happy still. (Continue doing this until your timer goes off)
3. Thirdly, bring to mind someone you met today or yesterday that you do not know & that you feel neutral about. Now generate positive feeling & focus it towards them (Continue doing this until your timer goes off).
4. Fourthly bring to mind someone you have difficulty with at the moment - maybe you feel angry with them or frustrated with them. Now generate positive feeling & focus it towards them (Continue doing this until your timer goes off).
5. Finally, generate positive feeling and focus it towards yourself. Now focus it towards the room you are in; the house you are in; the street you are in; the town you are in; the country you are in; the world… (Continue doing this until your timer goes off).

Sometimes engaging with part 4 can stir all sorts of feelings, I recommend sticking with it & really working to generate that positive feeling (After I had done this meditation once, someone I had not seen for over a year after an unresolved conflict, rang me to re-establish contact… many thanks to them).

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