Use this simple meditation often to create and nurture compassion in your life. This can be practiced in just a few minutes, so try to incorporate it as a part of your daily life.

Come into a comfortable seated position on the floor or in a chair. Sit with the back flat, crown of the head lifted, shoulders relaxed and chest open. Rest the hands in the lap or on the knees. Close the eyes, deepen the breath and release any thoughts from the mind. Gently repeat the following softly out loud or in your mind:

May I be safe from inner and outer harm,
May I be happy and peaceful of heart,
May my body be healthy and strong,
May my life be filled with ease.

Then you may replace the “I”s with “you”s, thinking of a specific person, a group of people or the whole planet.

Finish with a few slow, deep breaths, feeling compassion, love and kindness flowing through your body. Take a moment or two before moving on with the rest of your day.