Meditation on the “Four Immeasurables”

“Begin by drawing on the warmth of friendship that you know exists potentially in your mind and direct it to yourself. Notice how much peace, happiness, and benevolence you possess already. Make yourself aware of how much you need and long for loving friendship.

“Next, become conscious of your anger, fear, and anxiety. Look deeply into the seeds of rage within yourself. Bring to mind some of your past suffering. You long to be free of this pain, so try gently to put aside your current irritations, frustrations, and worries and feel compassion for your conflicted, struggling self.

“Then bring your capacity for joy to the surface and take conscious pleasure in things we all tend to take for granted: good health, family, friends, work, and life’s tiny pleasures.

“Finally, look at yourself with upeksha (“even-mindedness, non-attachment“). You have failings, but so does everybody else. You also have talents and, like every other being on the planet, you deserve compassion, joy, and friendship.”

-Karen Armstrong, Twelve Steps to a Compassionate Life (p. 85-86)

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