- Benefactor meditation: Sit and begin with metta phrases of lovingkindness. After about ten minutes, see if you can call to mind someone for whom you feel strong respect or gratitude. This person is your benefactor. It is good if this person is still alive and it is recommended that this person not be someone you feel sexual attraction to. So, call your benefactor to mind, perhaps with visualization or by saying their name to yourself. Recall the different ways they have helped or contributed to you or the world. Feel whatever feelings come from this - by observation; do not get caught up in the feelings. Now direct metta phrases toward your benefactor. Repeat the phrases.
- Clear away the overwhelming trash and debris of self-imposed concerns, petty resentments and angers, the need to prove oneself right, mean competitiveness, little lies, taking advantage of people who are weaker and more defenseless, piling up money for its own sake, and all the other aids devised to puff up the ego.
- We are developing a mind that doesn't try to possess anything, doesn't try to label everything.
- Breathing in, feel joyful. Breathing out, feel joyful.
- Be generous with your lighting; light is happiness.
- Don't be best friends with pride and vanity.
- Take a long breath and when the lungs are full, mentally count one and breathe out completely until the lungs are empty. Then count mentally two. Take a long breath again and count three and breathe out four. Do this up to ten, then backward from ten to one, back and forth.