Loving-kindness meditation

1. Start with bringing your awareness to yourself and feel love and compassion  to yourself: May I be happy peaceful,  and tranquil”  

2. Next, bringing your awareness to someone you love and feel love towards that person -“May You be happy peaceful, healthy and strong”  

3. Next bringing your awareness to  someone you feel neutral about—people you neither like nor dislike and feel love and compassion towards that person -“May You be happy peaceful, and tranquil”.

4. Next  bringing your awareness to  the person  you don’t like or who you are having a hard time with and feel love and compassion towards that person -“May You be happy peaceful, and tranquil” 

5. Next, bringing your awareness to all human beings in the world and feel love and compassion towards them  -“May All be happy peaceful, and tranquil”   

6. Finally, visualize  that all human beings in the world are  feeling  love and compassion towards You and towards each other  -“May All be happy peaceful, and tranquil”   

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