'Spiritual practice isn't about trying to throw ourselves away and become something better', teaches Pema Chodron. 'It is', she says, 'about befriending who we are already'.

When we embrace this attitude, the walls of isolation, depression, and anger begin to crumble-and in its place feelings of love, compassion, joy, and equanimity shine forth. Here are Pema Chodron's definitive teachings on the Buddhist practice called the 'Four Limitless Ones' - a practice that helps us recognize and help grow the seeds of love, compassion, joy and equanimity already present in our hearts.