Goodwill Meditation
Sit straight and quietly, eyes closed, and let the attention focus on calm breathing for a minute or two. Let other thoughts go. Now bring to mind the image of someone or something you love in a very sweet and affectionate way (not a passionate romantic love, but more like a baby or child, a parent or grandparent, a childhood pet, or even a favorite place in nature). Breathe into the center of your chest (your spiritual heart-center) as you feel the gratitude and affection associated with this image, and quietly expand it so that you are offering a blessing to that person, place or thing which means so much to you. To offer a blessing can be as simple as thinking, "May you be well; may you find true peace in your life." Imagine the face of that person or pet receiving your blessing and smiling.
Continuing to breathe into that affectionate heart-place, bring to mind the people in the cells around you, and don’t let the feeling of affection slip away. Picture each of them, including the guards, and offer them the same blessing. Remember, anyone who finds true peace in their lives will never be cruel to anyone else, so it doesn’t matter who this person is or what they are like, your blessing will not only help them, but help others as well. Keep expanding your images outward, including the whole building you are in, the city, region, state, nation, and finally the world. Whenever you feel your affection slip away, bring back your original image to get the feeling back again.
At the end of this practice, when you have included all beings in your blessing, "see" yourself sitting right where you are, like a shining angel, radiating light outward in all directions equally. At this moment, because of your goodwill, no one in the whole world is unloved. No one is unforgiven. No bitterness or grudges are festering in you. Recognize your power and your responsibility to pray for the world in this way, and then offer the same blessing to yourself: "May I be well; may I find true peace in my life."
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