The Widening Circle

This is the classic meditation of kindness. You repeat a few simple wishes silently, first for yourself, then for others, moving outward in a widening circle until it holds everyone. Warm feelings are welcome, but they don’t have to come. Sincerely offering the wish is the practice.

The working

1. Sit comfortably and close your eyes. Let your breathing settle and rest a hand on your heart if that helps.
2. Begin with yourself. Silently repeat: May I be happy. May I be safe. May I be at ease. Take your time with each phrase.
3. Bring to mind someone you like and respect, and offer them the same wishes: May you be happy. May you be safe. May you be at ease.
4. Next, picture someone you neither like nor dislike, such as a shopkeeper or a neighbour you’ve only nodded to, and offer them the wishes too.
5. If you feel ready, bring to mind someone you find difficult. Start with someone mildly difficult, not the hardest person you know. If it gets heavy, return to yourself or someone dear for a while.
6. Finally, let the circle widen to everyone: May all beings be happy. May all beings be safe. May all beings be at ease.

Closing

Rest in whatever warmth is there, or simply in the quiet, for a few breaths before opening your eyes.