To start: Sit or lie down in a cushty place. Focus in your breath, slowly inhaling and exhaling.
Visualize a pal, neighbor, member of the family, or any particular person who helps you or appears to have your finest pursuits of their coronary heart. Think about them feeling joyful for you and completely satisfied in your success. Breathe deeply as you retain this sort individual in thoughts.
Now, establish somebody who may use your well-wishes, and with the identical heat you channeled in step 3, ship that love again out to the individual in want, repeating the next phrase in your thoughts.