Empowering civic activism toward a culture of peace.
To practice compassion, sit down and take a deep breath. Exhale all your tension and calm your mind. Look at your own suffering or that of one who is close to you. How long to be free from that suffering! Develop such strong determination that no one can take it away from you! Next, expand this mind to include your loved ones. Cultivate enough compassion to free them all from suffering. Then encompass your town or city, even those enemies who destroy your happiness and bring you suffering. In your mind, cultivate sincere compassion wishing that each person were free from suffering. Again, expand that mind to include people in your state, country, and the whole world. Eventually, extend yourself towards all sentient beings everywhere, not just human beings. This doesn’t take much time; it costs nothing. It only requires your interest, mindfulness, and awareness. This heals the wounds in your mind and brings a smile to your face. This is the way to give rise to unfabricated peace and joy.
an excerpt from: A Complete Guide To The Buddhist Path