At the beginning of a meditation session, say the following sentences to yourself. And again, really feel the intention: May my mind be filled with the thoughts of loving friendliness, compassion, appreciative joy, and equanimity. May I be generous. May I be gentle. May I be relaxed. May I be happy and peaceful. May I be healthy. May my heart become soft. May my words be pleasing to others. May my actions be kind. May all that I see, hear, smell, taste, touch, and think help me to cultivate loving friendliness, compassion, appreciative joy, and equanimity. May all these
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