‘So … let us meditate on compassion today. Begin by visualizing a person who is acutely suffering, someone who is in pain or is in a very unfortunate situation. For the first three minutes of the meditation, reflect on that individual’s suffering in a more analytical way – think about their intense suffering and the unfortunate state of that person’s existence. After thinking about that person’s suffering for a few minutes next, try to relate that to yourself, thinking, “That individual has the same capacity for experiencing pain, joy, happiness and suffering that I do.” Then, try to allow your natural response to rise – a natural feeling of compassion towards that person. Try to arrive at a conclusion: thinking how strongly you wish for that person to be free from that suffering. and resolve that you will help that person to be relieved from their suffering. Finally, place your mind single-pointedly on that kind of conclusion or resolution and for the last few minutes of the meditation try to simply generate your mind in a compassionate or loving state.’ – The Dalai Lama, (extract from “The Art of Happiness” (1998), The Dalai Lama & Dr. Howard Cutler, p. 105)