Boundless joy meditation (‘enemies’)

Daily meditations and practice (‘Joy for enemies’)

Two meditation sessions of 10 minutes each, practiced as mentioned below:

– Turn off your phone or alternatively put it somewhere (or put it into a mode) that will not disturb or distract you for the duration of the meditation session.

  • Sit in 7 Points of Vairocana meditation posture (alternatively sitting comfortably with your back as straight as possible)

– be aware of your state of mind before you start and take this into account when you are doing your meditations. For example, if you are very tired it might be very difficult for you to concentrate, be drowsy without awareness and easily fall asleep, adjust for this. Alternatively, you have just had an argument with somebody and your mind is racing or is very busy and this too will affect your meditation

1) Recite the aspiration prayer of the four boundless qualities.

May all beings have happiness and the causes of happiness.
May they be free of suffering and the causes of suffering.
May they never be separated from the great happiness which is devoid of suffering.
May they forever remain in boundless equanimity, free from both attachment and aversion.

2) Three minutes of being present with awareness (open awareness)

3) contemplation for 5 minutes : 

Bring to mind those with whom you consider to be enemies or that you have a negative perception or attitude toward. These may be people at work or in your community or just a general group of people for instance your city, country or even around the world …. and sincerely be joyful for them. Be joyful, feel happy for them for their good fortune. This may include anything you think of, it might be their kind qualities, their relationship, status, wealth, health looks, intelligence…..without limits. You can also wish that they have any and every happiness and good fortune, that they have it all and no one is envious of them or takes it away from them. Imagine that they have all this and be joyful in this.

During this meditation, at your own tempo, recite the lines:

 “May they never be separated from the great happiness which is devoid of suffering”.

4) Two minutes of being present with awareness (open awareness)

5) conclude with the dedication prayer

By this merit may all attain omniscience.  

Having defeated the enemies of wrongdoing.

In the turbulent waves of birth, old age, sickness and death;

May all beings be liberated from the ocean of samsara!

Post meditation practices

  1. wherever you are, whoever you are with, whenever you observe something where people may be happy for what they have, the happiness they are experiencing in their current situation, with  your own mind celebrate for them, be happy for them. 
  2. Whenever you observe something that others have that you like or would like to have, it might simply be their happiness, a relationship, a house, a new job position, a car, clothes, or even the food that they have to eat, Whatever it is that they have that you yourself might desire, be joyful within yourself for their good fortune. 

Note: if anyone is unsure about how to go about the practices, or how to meditate in the present with awareness, please don’t be shy and feel free to contact me.


This chapter is part of: Introduction Course - Part 2: Bodhichitta