QUOTE : Begin by settling your mind with several long breaths through your nose. Think of someone who is suffering. You can choose a loved one, a friend, or even a whole group of people, such as refugees. Reflect on the fact that, just like you, they wish to overcome suffering and to be joyful. Try to feel a sense of concern for the well-being of the person or group you are focusing on. Feel deep within your heart the desire for them to be free of suffering. Taking their suffering. As you inhale, imagine the pain being drawn from their body and dissolving when it encounters the warmth and bright light of your compassionate heart. You can see their pain as dark clouds that are dissolving as they encounter the bright light of your heart. If the idea of taking in others’ suffering is concerning or unsettling, you can imagine their suffering dissolving into a bright orb of light in front of you that is radiating out from your compassionate heart. Give out your joy. As you exhale, imagine that you are sending the person rays of light filled with your love and compassion, your courage and your confidence, your strength and your joy. Repeat this practice of taking the suffering and transforming it by giving your joy. If you have done this practice for an individual or loved one, you can extend the practice to others who are suffering all around the world. If you are taking the suffering of someone who is being harmed by others, you can take the cruelty and hatred that is causing the harm and give your love and kindness. If you feel able, you can practice taking on the suffering of all beings and giving them your compassion and your joy. Stay quiet as your love and joy radiate out from your heart.