Focus on your breath.
Start by focusing on the breath to bring your attention inward. Do this for a few minutes, refocusing whenever your mind wanders so you are completely present before you begin.
Repeat positive affirmations to yourself.
Next, repeat the following positive affirmations to yourself; “May I be happy,” “May I be healthy,” “May I be safe,” and “May I live with ease.”
Repeat positive affirmations to a close person.
After repeating the affirmations to yourself, change your focus and think about somebody close to you. This should be somebody that you care about a lot, like a friend or family member. Repeat the same affirmations, but about them instead of you.
Repeat positive affirmations to a difficult person.
Now, repeat the process again, but this time focus on a difficult person. This could be someone you are currently upset with or someone with whom you used to have a good relationship but no longer do. It is important to offer compassion to everybody without judgment, which is why this step focuses on someone that you actively find difficult.
Repeat positive affirmations to people everywhere.
Finally, widen your focus to include people everywhere, all around the world. Repeat the positive affirmations, directing them at humanity as a whole.

Be compassionate to yourself and others

How to Apply This