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Here's how you do it:
Sit comfortably wherever you normally do your meditating. Relax and let your mind quiet down a little. Start repeating the following in your mind:
May I be at peace with myself. . .
May I know joy. . .
May I be relaxed and well. . .
May I know love. . .
Picture yourself as a child in the arms of a loved one, or just let feelings of kindness and love arise in you. Repeat the lines for fifteen to twenty minutes, allowing the good feelings to permeate your body and mind. Do this meditation for several weeks, until you notice a sense of loving kindness growing for yourself.
Then you can expand your meditation focus to include others, replacing "I" with "he" or "she" as you repeat the words. Hold a picture of the person in your mind. Try focusing on even the most difficult people in your life.
Begin this method as a meditation. Once you can easily recite the words, you can use them as a loving-kindness exercise while driving, or waiting for an appointment, or wherever.
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