Listen to a Full Compassion meditation.
Maybe following these instructions:
A Full Compassion Meditation
“May I be free of pain and suffering.” x3
“May (my friend) Sally be free of pain and suffering.” x3
“May ‘the bank teller’ be free of pain and suffering.” x3
“May (my opponent) Mike be free of pain and suffering.” x3
“May all beings be free of pain and suffering.” x3
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