Begin meditation by bringing
just one person to mind and thinking, "I am beginning this
session of meditation for your sake."
When you experience
a feeling extending out to that person, take to mind another
person and repeat the process. Do this with at least ten
persons at the start of each session.
Start with people nearby. Don't make your altruistic
intention so diffuse that it has no meaning, but slowly
extend it on to your state or province and then to countries—the
United States, Canada, Mexico, South America, Australia,
China, Tibet, the Middle East, Africa, Eastern Europe,
Western Europe, and so forth. If it becomes weak, come
back and dedicate the value again to a smaller group, a
few individuals, and then add "by extension everyone else."
the field is "all sentient beings," and it's not many individual
beings, the meditation will not have much force. When any
individual appears to your mind, dedicate your compassionate
endeavor for that person too. Then when you've directed
altruism to many individuals and groups, “all" comes to
have some meaning.
Whether meditating alone or with a group, reflect that
what you are doing—no matter how insignificant you
might think its force is—is to benefit the entire world.
Even if the session doesn't produce much insight, the motivation
with which you started is so powerful that it will still
make a difference. It is guaranteed to succeed.