As we delve into the practice, I emphasize a methodical approach to cultivate compassion through meditation. It all begins with the establishment of mindfulness. Settle into a comfortable posture, grounding oneself in the present moment, and focusing on the breath—a simple yet profound starting point.

From here, we progress into cultivating loving-kindness (Metta), extending these benevolent feelings towards ourselves, loved ones, acquaintances, and even those with whom we may have conflicts. This sets the stage for a more profound exploration of compassion.

Next comes a contemplation of the nature of suffering (dukkha). It’s about recognizing, with deep insight, that suffering is a universal experience. This contemplation becomes the soil in which the seeds of genuine compassion can take root.

Then, we actively wish for the alleviation of suffering. Starting with ourselves, we extend this heartfelt wish to all beings. This is not a mere intellectual exercise; it’s a visceral, emotional experience—a genuine opening of the heart.

The practice expands progressively, encompassing friends, foes, and ultimately, all living beings. Through visualization, we envision the dissipation of suffering and the emergence of universal happiness and well-being. It’s a journey of the heart, a journey towards compassion.