The Beginning
Take refuge and arouse bodhicitta.
The Main Part
Think: "Currently, I have many kinds of suffering. May the suffering of all sentient beings be taken by me, so that all beings can be free from suffering. I have various kinds of happiness and roots of virtue. May I give them all to sentient beings, so that they may attain happiness."
Visualize that as you exhale, your happiness and virtue are sent to all beings in the form of white light. As you inhale, all the suffering and negative karma of sentient beings are taken into yourself in the form of dark smoke, which subsequently destroys your self-grasping at the heart.
Resolve: For the sake of all sentient beings, I should engage in this practice of exchanging self and others until all beings are enlightened.
The Ending
Dedicate the merit of your practice to all sentient beings.
