This Buddhist meditation helps to spread metta, loving-kindness.

Sit comfortably, hands on your knees, palms up and eyes closed. Get into a loving state by thinking of a time when you felt truly happy. Let this feeling fill you. Say to yourself “May I feel content”. Think about a friend or family member and send this loving feeling to them. Now think about someone you feel less connected with. Send him or her compassion. Think of someone you dislike. Try to send him or her compassion. Imagine sending this loving compassionate feeling to everybody on this planet. Say to yourself ” May everyone be content”.

Resource: 1001 Ways to relax by Susannah Marriott

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