Start meditation from doing Anapanasati Step One for 15 minutes. Imaging that you breathe in and out from your heart cahkra (your heart area). Breathing in and out from the heart center, generate a feeling of love and warmth towards yourself and repeat these phrases silently three times:
May I be happyMay I be freeMay I be safeMay I be loved
Feel love toward yourself.
Now imaging a person whom you love very much. This person might be a parent, grandparent, teacher, someone towards whom it takes no effort to feel respect and love. Generate a feeling of love and warmth towards him and repeat silently these phrases three times:
May you be happyMay you be freeMay you be safeMay you be loved
As you repeat the phrases, allow yourself to feel tenderness and love towards this person.
Next, repeat the last step for
- a neutral person, someone for whom you feel nothing, like a taxi driver, a postman, a passer-by, etc.;
- a person you dislike or hate (If you can not feel love towards this person, return to the person you love very much and feel the loving kindness again. Then return to the person you don’t like.);
- all living beings (all the human beings, animals, plants, etc.).
Let the love spread through your whole body, mind, and heart.