Friendship Meditation

Try this meditation to develop kindness in yourself and to help a friend.

Sit quietly with your back straight but not stiff. Breathe in slowly and deeply. Watch your belly rise and fall for three breaths.

Now, think of someone kind. Someone you know or an imaginary person. You feel happy when this person hugs you or says something nice.

Imagine that happy feeling as a pulsing white light in your heart. Send that light from your heart to someone else’s heart. See that person feel better.

Now send your white light to everyone in the world. They are all smiling and bubbling with joy. Feel that goodness. Sit with it for five or ten minutes. Take it with you when you open your eyes and stand up.