The purpose of this meditation is to generate a feeling of great compassion for all living beings.

I began by making the appropriate preparations for meditation, and then simply recognised that just as I want to be free from suffering, so do all other living beings. I can sympathise with their wishes, because I share the same wish.

spiralI thought – how wonderful it would be if they could be free from their sufferings.

As I thought about this, it seemed to me that when we suffer, we are in some kind of inward spiral, focusing on our self and on our suffering. But when we are free from suffering, we seem to be on an outward spiral, looking out and moving outwards. There was a blissful nature to this feeling of moving outwards, and I focused on it while recognising that it represented the freedom from suffering of all living beings.

I rested my attention on this feeling and recognition for the rest of the meditation.


May all living beings be freed from the constraints of their suffering, and fill the universe with happiness and joy.

Practice in the Meditation Break

I will try to remember that feeling of being free from suffering – a light, joy filled freedom, and wish it on all living beings.