Relaxes your body, calms your mind, develops compassion.

1. Find a nice quiet place, private, where you won't disturb anyone else.

2. Breathe deeply for one minute to clear your mind. Then begin to recite the mantra:

OM MANI PADE HUM

Repeat it slowly in a low, comfortable quiet voice. If thoughts intervene return to focusing on the mantra.

3. After a few minutes of repeating the mantra continuously, begin visualizing your words reaching all living beings and relieving them of their suffering. Be sure to include yourself. Do this for a 108 recitations. If you have a rounded traditional Buddhist rosary, one full rotation is exactly 108.

4. End your meditation by sitting quietly and focusing on your breath for two minutes.

Gauding, M. (2009). The meditation bible (1st ed.). London: Godsfield.