1. Sit quietly with upright posture.
2. Pay tender regard to your breath, flowing in and out.
3. When you are settled, direct your mind to those suffering in Japan and say these phrases silently on your out-breaths (take a few breaths in between each phrase):
2. Pay tender regard to your breath, flowing in and out.
3. When you are settled, direct your mind to those suffering in Japan and say these phrases silently on your out-breaths (take a few breaths in between each phrase):
May you be free from suffering;
May you be healed;
May you be at peace.
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