The essence of these meditations are powerful and intentional phrases that express the heart s wish for ourselves and others to be happy, to be free from pain, for joy to flourish and to forgive ourselves and others for harm that has been caused. Because of the accessibility of these techniques, you can practice them in any moment. Simply repeat the phrases whenever anyone comes into your mind and heart, whether they are near or far, from the past or present, or even if they have passed from this life. And you can always offer them to yourself at any time.In this way you can practice kindness compassion, appreciative joy and forgiveness by silently saying these heartfelt wishes when you are driving in your car, sitting on a bus, standing in line at a store, watching children play, sitting in a business meeting, or while watching the news on television. These practices are portable, simple and immediate. The more you practice, the more your heart will shine with a loving, compassionate, joyful presence.