Begin by taking three deep breaths and relax into your heart center.

Start by generating a warm heart. Feel the warmth in your heart, a sense of well-being.

Then imagine the following person standing before you and radiate loving kindness (like a sun) to them. A wish for their well-being. Take as long as you want on each person.

  1. Yourself as other
  2. A good friend
  3. A stranger /acquaintance (like the grocery store clerk)
  4. A difficult person

Then expand loving kindness outward to all those in in your city, state, country, world, universe, all universes. Let your heart open as vast as possible.

Then return to your heart center and rest quietly.

Guided Meditation: