Many versions of these practices exist individually, but one of the most simple and profound is a combination of the two as described in Search Inside Yourself book by Chade- Meng Tan.
“Sit in a comfortable position that allows you to be alert and relaxed.
Start with two minutes to rest the mind on the breath.
Bring to mind and visualize some one who you care about.
Just Like Me.
This person has a body and mind, just like me.
This person has thoughts, feelings & emotions, just like me.
This person has , at some point in his or her life,been sad, disappointed, angry, hurt or confused, just like me.
This person has, in his or her life, experienced physical and emotional pain and suffering just like me.
This person wishes to be free from pain and suffering just like me.
This person wishes to be healthy and loved, and have fulfilling relationships, just like me.
This person wishes to be happy, just like me.
Now let’s allow some wishes to arise.
I wish for this person to have the strength, the resources, and the emotional and social support to navigate the difficulties & challenges in life.
I wish for this person to be free from pain and suffering.
I wish for this person to be happy.
Because this person is a fellow human being, just like me.
Now , I wish for everybody I know to be happy.
End 1 minute with resting the mind on the breath.”
1.Search Inside Yourself ,Chade-Meng Tan