Every day of March ’17, do the following five-or-so-minute mental exercise:
1) Recognize that you do not want suffering and you have a right to happiness.
2) When you have done so, begin meditating: visualize someone acutely suffering.
2a) For 2-3 minutes, reflect on their suffering in an analytical way: think about their intense suffering.
3) For the next two, try relating that to yourself: “that individual has the same capacity for experiencing pain, joy, happiness, and suffering that I do.”
3a) Try to allow your natural response to arise–a natural feeling of compassion towards that person.
4) Try to arrive at the conclusion of thinking how strongly you wish for that person to be free of suffering.
4a) Resolve that you will help that person to be relieved of their suffering.
4b) Place your mind single-pointedly on that kind of conclusion or resolution.
5) When you have done so, try to simply generate your mind in a compassionate or loving state.
For the full text, and some related pages from The Art Of Happiness: A Handbook For Living, refer to the uploaded photos.