- Releasing tension
- Bringing to mind your own deepest wishes for happiness, for ease
- Turning towards yourself in your own heart and mind and begin by wishing ease for yourself
- Breathing this wish for ease with pains, joys, aging, sickness, grief
- We all live with a mind that judges, criticizes, compares. It is not your fault
- May I be at ease with my body and all of the ways it craves pleasure, rejects pain. With my heart and my emotions
- Beginning to expand from yourself to wishing this ease out to your loved ones, friends, and family
- Extending beyond the near and dear to your friends, colleagues. Imagine that you are in a very large open space surrounded by all the people you've met and all the people you haven't met...
- Expanding further to include even your enemies. Difficult people who have hurt us, offended us, the people we judge, ... They too, underneath the suffering, underneath the confusion, wish to be at ease
- And in this way, we expand outward to all beings, including ourselves, our friends, our families, our associates, everyone you've ever met, including your enemies. And everyone you've never met, the 7 billion human beings, all seeking happiness.
- Beyond humans to all living creatures... May all beings be at ease.
