Today’s meditation was taking and giving.

I thought about how all living beings are suffering in one way or another, and how they cannot find happiness.

I imagined breathing in the suffering of those around me, and breathing out all my merit to them. They were freed from their suffering and filled with permanent happiness. I then thought about everyone in my neighbourhood, and did the same. Then everyone in my town. Then everyone on my country. Then all living beings in the world. Then all living beings in the universe.

As I progressed through these spheres, I felt that suffering was gradually leaving this place, and was being replaced by true happiness.

Finally, all living beings experienced happiness, and all the suffering in the universe was at my heart. I let it destroy my self-cherishing, and I too was free from all my suffering.

Now all was happiness, and I focused on this feeling.


My I directly and indirectly offer help and happiness to all my mothers, and secretly take upon myself all their harm and suffering.

Practice in the Meditation Break

I will try to take and give.