Zen | Loving Kindness Meditation

How to become a person ​with kindness and empathy? Sit in a comfortable position that allows you to be alert and relaxed at the same time. Start with 2 minutes to rest the mind on the breath.

Bring to mind somebody you care about. Visualize him or her. If you wish, you may use a photograph or video of that person.

Just Like Me
Now, read the script below slowly to yourself, pausing at the end of each sentence for reflection:
This person has a body and a mind, just like me.
This person has feelings, emotions, and thoughts, just like me.
This person has, at some point in his or her life, been sad, disappointed, angry, hurt, or confused, just like me.
This person has, in his or her life, experienced physical and emotional pain and suffering, just like me.
This person wishes to be free from pain and suffering, just like me.
This person wishes to be healthy and loved, and to have fulfilling relationships, just like me.
This person wishes to be happy, just like me.

Love and Kindness
Now, let's allow some wishes to arise.
I wish for this person to have the strength, the resources, and the emotional and social support to navigate the difficulties in life.
I wish for this person to be free from pain and suffering.
1 wish for this person to be happy.
Because this person is a fellow human being, just like me.
(Pause)

Now, I wish for everybody I know to be happy.
(Long pause)

Closing 
end with 1 minute of rest the mind