Breathing in, draw Shantideva’s intention to awaken boundless compassion; breathing out, let go of self-absorption. Begin each session by settling the mind on the breath—as steady as a lighthouse in fog—then introduce bodhichitta, the heartfelt vow to benefit all beings. Before diving deeper, recall the verse on equalizing self and others: imagine swapping places with someone in distress, sensing their worries as your own. This primes the heart for altruistic meditation.

Next, weave in the six pāramitās (perfections) as thematic anchors:

• Generosity: Visualize offering warmth like a campfire’s glow to those shivering in inner darkness.
• Ethics: Feel each exhalation cleanse harmful habits, reinforcing integrity with every release.
• Patience: When distractions or restlessness crop up—think of frontline healthcare workers bearing stress—welcome difficulties as opportunities to cultivate forbearance.
• Joyful Effort: Let rising energy hum like spring bees, celebrating small victories in awareness.
• Concentration: Return to the breath as a curious child discovering wonders in the familiar.
• Wisdom: After settling, reflect on impermanence—clouds shifting in a summer sky—observing thoughts without grasping.

Tonglen—“sending and taking”—serves as a powerful tool here. Inhale suffering from a hectic news cycle, exhale relief as golden light. With each round, kindness grows into a vast sky, touching climate activists or community volunteers battling burnout.

During the silent phase, loop in Shantideva’s advice on transforming adversity: see obstacles as stepping stones rather than roadblocks. Should a wave of self-judgment arise, treat it like an unexpected guest—offer a cup of compassion, then gently guide it out. This aligns perfectly with modern stress-reduction apps that encourage non-judgmental awareness, proving Shantideva’s 8th-century wisdom still lights the path today.

End by dedicating any positive energy cultivated toward the well-being of others, imagining a ripple spreading across oceans. This simple gesture seals the practice, blending meditation and the Bodhicaryāvatāra’s timeless guidance into a living, breathing act of kindness.