The meditation I did earlier today comprised looking at the three groups of people in front of me – strangers, friends and enemies. I focused on shoppersthe strangers, and thought about all the people I saw today while I was in Sainsbury’s. While I was there, I looked at all these shoppers at the checkouts, and I noted how I felt about them. I felt very balanced and peaceful, because they did not stir any strong feelings either way.

In meditation, I thought about how I can try to bring this feeling into all my relationships, and think of how I can maintain a very peaceful and balanced state of mind. I can feel warmth and friendliness to everyone I meet and avoid strong stirrings of attachment or aversion.

I focused on this feeling of balance and peace for the rest of the meditation.


May all living beings feel peaceful in the company of everyone, and maintain a natural and balanced mind throughout all their interactions.

Practice in the Meditation Break

I will try to maintain a peaceful and balanced state of mind.