Pema Chödrön offers a method for generating love and compassion for all human beings.
The best way to begin this practice is by thinking of a person whose suffering you feel strongly and whose happiness is very important to you. This could be someone you know or have known, or someone you’ve seen on the street or read about in the newspaper. The thought of certain people naturally and easily awakens bodhicitta in us: we care about them and we don’t want them to suffer. Think of such a person and, whether you feel love, gratitude or compassion for them, say, “May they be free of suffering and the root of suffering; may they enjoy happiness and the root of happiness.”
There are two aspects of working with bodhicitta, both of equal importance: one is connecting with the flow of bodhicitta we already feel, and the other is being awake to where that flow is blocked. So you can do this practice not only thinking of people you care about, but also visualizing people you don’t like. It’s important to have an unbiased, compassionate attitude toward whatever is arising.
Think of such a person and, whether you feel love, gratitude or compassion for them, say, “May they be free of suffering and the root of suffering; may they enjoy happiness and the root of happiness.”
Think, now, of an area of the world that’s in great turmoil—an area where you know people and animals are suffering a lot. When you’ve chosen the place, think of the men there, and say, “May all the men in that place be free of suffering and the root of suffering; may they enjoy happiness and the root of happiness.” Give yourself time. Take a few minutes.
Then think of all the women in that place, and wish that they too could be free of suffering and the root of suffering, and that they could enjoy happiness and the root of happiness.
Then think of all of the children in that place and wish that they be free of suffering and the root of suffering, and that they might enjoy happiness and the root of happiness.
Finally, think of all the animals in that place—the mammals, the birds, the fish, the insects and all the other animals—and wish that they be free of suffering and the root of suffering; that they might enjoy happiness and the root of happiness.
