comfortably, in a relaxed way, and
close your eyes. As much as possible,
let go of analysis and expectation.
For ten to fifteen minutes, call
to mind something you have done or
that you feel was a kind or good
time you were generous, or caring,
or contributed to someone's well-being.
If something comes to mind, allow
the happiness that may come with the
If nothing comes to mind, gently
turn your attention to a quality you
about yourself. Is there an ability
or strength within yourself you can
recognize? If still nothing comes
to mind, reflect on the primal urge
happiness within you, and the rightness
and beauty of that.
or annoyance or fear
arise, don't be disheartened or anxious.
Rather, see if you can return to the
contemplation without guilt or judgment.
of skillful meditation is the ability
to let go and begin again, over and
over again. Even if you have to do
of times during a session, it does
not matter. There is no distance to
in recollecting your attention; as
soon as you realize you have been lost
discursive thought, or have lost touch
chosen contemplation, right in that
very moment you can begin again. Nothing
been ruined, and there is no such thing
as failing. There is nowhere the attention
can wander to, and no duration of distraction,
from which we cannot completely let
go, in a moment, and begin again.