Bring to mind a person or other living being who naturally makes you smile. This could be a child, your grandmother, your cat or dog—whomever naturally brings happiness to your heart. (If you can’t think of a living being, try to remember a place where you felt happy and at ease.) Let yourself feel what it’s like to be in that being’s presence. Allow yourself to enjoy the good company.
Now, recognize how vulnerable this loved one is—just like you, subject to sickness, aging, and death. Also, this being wishes to be happy and free from suffering, just like you and every other living being. Repeat softly and gently, feeling the importance of your words