Setup
Sit in any posture that allows you to be alert and relaxed at the same time, whatever that means to you. You may keep your eyes open or closed.
Uplift the Mind (2 – 5 Minutes)
Take a few minutes to:
Bring to mind one or more people to whom you have brought joy or benefit out of purely altruistic intent. Reflect on the deed(s). Reflect on the good intention(s) behind the deed(s). Take delight in your good intentions and deeds.
OR
Bring to mind somebody you greatly admire and whom you aspire to become. Reflect on the inner goodness or the altruistic deeds of this person. Take delight in the goodness of this person and his or her deeds.
Settle the Mind (5 – 10 Minutes)
Settle the mind either with anchoring, resting, or being. You may anchor your attention to any sensory object such as the breath, or you may rest the mind on the breath like a butterfly resting gently on a flower, or you may simply sit without agenda. In any case, allow the mind to settle on its own.
Closing (1 – 2 Minutes)
Close by noticing if there is any joy present in the mind, and if so, attending to it for one or two minutes.