Take a couple of deep breaths. Become aware of the breath and begin to follow it into the center of the chest. Experience the area around the heart. Does it feel closed and constricted? Does it feel clear and open? Does it feel warm or cool? Is it neutral? Whatever you feel, just be aware of that. With each in-breath, breathe as if the breath is being pulled directly into the center of the chest. With each in-breath, let awareness go a little deeper.

Then, as a warm-up, to help active your innate Being Kindness, silently say the three opening lines in conjunction with your breathing.

The first part of each line, "Breathing into the heart," should be said on the in-breath. As you breathe in, feel the experience of dwelling in the heart. The second and remaining part of each line should then be said on the out-breath.

Stay with each line for two to three breaths, so that the words can be translated into a bodily experience.

"Breathing into the heart, no one to be."
"Breathing into the heart, nothing to do."
"Breathing into the heart, just Being."

Allow yourself to dwell in the heart. Allow any warmth that may be present in the heart region to extend on the out-breath to your whole body, your whole being. If there is no warmth, no Being Kindness to extend, simply notice this, or whatever else may be present, and continue.

First Round: To Yourself

The first round of this meditation is directed toward yourself.

Again, the first part of each line, "Breathing into the heart," is said silently on the in-breath, while the second part is said silently on the out-breath. It is best to stay with each line for a few breaths before going on to the next one.

The first line: "Breathing into the heart, attending to what blocks Being Kindness."

Become aware of any aspect of yourself -- anger, self-protections, self-judgment -- that blocks access to the open heart. You can also become aware of any contraction or tension anywhere in the body. Extend the warmth and Being Kindness of awareness into these aspects of yourself, wherever you can feel them. Remember, you are not trying to get rid of anything. Rather, you are extending the compassion of awareness to these very closed-off areas, as an act of Being Kindness.

The second line: "Breathing into the heart, being aware in this moment, just as it is."

Become aware of everything around and within you -- sounds, smells, sights, physical sensations, mood, thoughts -- and let yourself experience a larger sense of what life is; let everything be just as it is. . . . When the mind wanders, softly come back to the awareness of breath and heart, without self-judgment.

The third line: "Breathing into the heart, extending Being Kindness to everyone."

Extend whatever Being Kindness arises to other beings, including any specific people who may come into your awareness.

Repeat the following three lines to yourself:
"Breathing into the heart, attending to what blocks Being Kindness."
"Breathing into the heart, being aware in this moment, just as it is."
"Breathing into the heart, extending Being Kindness to everyone."

Repeat the three lines to yourself one more time.

Second Round: To Others

Now bring into awareness the presence of someone close to you, for whom you have positive feelings, to whom you wish to extend Being Kindness.

Breathe the person’s image, her presence, into the center of the chest on the in-breath. On the out-breath, extend Being Kindness toward this person while repeating the three lines. If you feel resistance, just acknowledge it and experience whatever is in the way. Stay with each line for the duration of a few breaths.
"Breathing (name) into the heart, may she be healed in her difficulties."
"Breathing (name) into the heart, may she be aware in this moment, just as it is."
"Breathing (name) into the heart, may she extend Being Kindness to everyone."

Choose another person for whom you have positive feelings and repeat the three lines again, remembering to breathe in and out of the center of the chest as you say the words of Being Kindness.

Choose one more person, perhaps someone with whom you are having difficulty, and repeat the three lines again. Don’t be surprised if there is resistance. Just notice and feel its physical texture while continuing to stay in touch with breath and heart.

If you would like to include more people, take a few breaths between each round. Always remember to stay physically grounded by keeping awareness on the breath and the center of the chest.

Third Round: To Everyone

Finally, expand the main focus to all beings. Bring awareness into the center of the chest on the in-breath, repeating the first part of each line; and with the out-breath, repeat the remainder of each line, allowing Being Kindness to be extended to everyone.

"Breathing everyone into the heart, may they be healed in their difficulties."
"Breathing everyone into the heart, may they be aware in this moment, just as it is."
"Breathing everyone into the heart, may they extend Being Kindness to one another."

Ending

After completing all three rounds, come back to simply breathing in and out of the center of the chest, experiencing the texture and quality of the heart. Dwelling in the heart, go deeper with each in-breath as you repeat the three lines that began the meditation:

"Breathing into the heart, no one to be."
"Breathing into the heart, nothing to do."
"Breathing into the heart, just Being."

Ezra Bayda in Zen Heart