Damion

“LOVING-KINDNESS | The second practice for partners to engage in builds heartfulness: loving-kindness is a Buddhist practice (also called metta) based on the premise that we all want the same thing—happiness—and that our loving kinship with all beings makes us will their happiness too. Here is a simple format for this practice: Sit quietly and imagine yourself filled with joy, love, compassion, and equanimity—qualities of our Buddha-nature. Affirm each of them in yourself, then send them to a widening circle of people until you have included the whole world in your heartful wishes: “May I be joyful. May those I love be joyful,” and so on. Begin with those who love you, then add those you love, then acquaintances, that is, the people you don’t know well but meet in daily life such as bank tellers and neighbors. Next, add the category of people who do not like you or that you dislike, difficult people, hostile people, enemies (personal and political). Then include people who are different from you, those toward whom you might have prejudice. Finally, beam joy to the world—all beings great and small. Our heart thereby expands to its full dimensions.”
― David Richo, How to Be an Adult in Relationships: The Five Keys to Mindful Loving