The purpose of this meditation is to develop the sincere wish to take on the sufferings of all living beings, and then actually believe we have done so.

I began by making my preparations and the started the meditation by imagining the sufferings of the people I am sharing the house with at the moment. They all have their problems, and they seem to be thrown into sharp relief with the current festive season in which we are all supposed to be happy and filled with good will.

I tried to see their suffering clearly as black smoke which rose out of them and then gathered in my heart. As it became concentrated at my heart it destroyed my self-cherishing. I felt like they had become freed from the pain and suffering associated with their situations, and that my self-concern had also been lifted off me. I felt lightened and peaceful. I accepted all the suffering of all the other living beings in samsara, and felt better and better.

I focused on this feeling of us all being free of suffering for the rest of the mediation. I also remembered that the suffering and the beings who were suffering were all empty of inherent existence.


May all living beings be free from suffering, and quickly attain enlightenment for the benefit of all.

Practice in the meditation break

I will try to recognise the pain of others, and when I find it, secretly take on all their harm and suffering.