Be seated in meditation posture.
Imagine a rose-coloured lotus bud on a silver disc is at your heart.
Allow the bud to open and visualize it radiating golden light which forms a sphere containing you at its centre.
Kindly and gently repeat, "May I be happy.
May I be free from suffering.
May I have the causes of happiness.
May I be free from the causes of suffering.
" until you fell loved and appreciated.
Now bring to mind someone to whom you have warm but not intimate feelings.
Imagine they are seated in front of you.
Expand the sphere of golden light until they are also contained within its radiance and safety.
Look at them kindly and with loving warmth wish them happiness repeating, "May you be happy.
May you be free from suffering.
May you have the causes of happiness.
May you be free from the causes of suffering.
" until you have a great love for them.
Now think of someone to whom you are neutral.
Invite them to join the two of you and expand the radiant gold sphere to include them as well.
With kind, gentle words wish them well repeating, "May you be happy.
May you be free from suffering.
May you have the causes of happiness.
May you be free from the causes of suffering.
" until your love for them is equal to the love you have for yourself and your friend.
Now bring to mind someone who has harmed you greatly.
With great kindness invite them in and make them feel at home.
Expand the golden sphere to include them.
Look at them with unwavering gentleness while lovingly repeating, "May you be happy.
May you be free from suffering.
May you have the causes of happiness.
May you be free from the causes of suffering.
" until your boundless love for them equals the love you have for yourself and the others.
Now expand the golden sphere til it holds the entire universe and all the beings that live in it.
With infinite love radiating to the four quarters and in the six directions, wish all beings happiness repeating, "May all beings be happy.
May all beings be free from suffering.
May all beings have the causes of happiness.
May all beings be free from the causes of suffering.
" until your love for them has no limits.
Once again, return your attention to yourself repeating, "May I be happy.
May I be free from suffering.
May I have the causes of happiness.
May I be free from the causes of suffering.
" until there is no difference in the love for yourself and others.
With comfort and effortless ease, sit in this infinite golden space of radiant, unbiased love.
When you are finished, dissolve yourself, your companions and the universe into the golden light Let the golden light dissolve into the rose-coloured lotus which dissolves into the silver disc and the silver disc into emptiness, the unobstructed space of all possibility.