The purpose of today’s meditation is to generate a feeling of having taken on the suffering of all living beings.

I began by making the appropriate preparations for meditation and then settled down thinking about my journey home tonight. While I was driving along the motorway on the way home I thought about all the other drivers on the road. If I was to stop them all now and ask them do they feel they have achieved the pinnacle of happiness – the very peak of their experience of this human life, what would they say?

My guess was that all of these drivers would tell me that they could be a lot happier. They would say that there are only driving to get to where they are going. There is a remote possibility that I would have stopped someone who is delighted with their new car and enjoying every moment of the driving experience. But even this experience will end soon when they arrive at their destination will need to stop for fuel.

The reason for thinking along these lines was to make myself remember that all living beings are experiencing suffering to a greater or lesser extent. Even people who are healthy and wealthy and seem to have everything they wish for – even these people are not truly happy. They’re all experiencing the suffering of being in Samsara.

So for this meditation I contemplated these people and their suffering and remembered my cherishing love for each and every one of them. I imagined that through my love for them I inhaled and brought out their suffering in the aspect of black smoke. I imagined that as their suffering left them they were relieved of its effects and became relaxed and happy.

I then imagined the black smoke gathering around my body, gathering into my heart and destroying myself cherishing mind.

I fixed the image in my mind of all living beings being free from their suffering and I myself being completely free from self cherishing – the cause of all my suffering.

I generated a pure feeling of joy which I shared with all living beings. When this feeling was strong I focused on it as the object of my meditation.


May all living beings be freed from the sufferings of Samsara and enjoy everlasting peace and happiness.

Practice in the meditation break

I will practice mentally taking on the sufferings of others