Enter into the state of deep relaxation. Then begin to concentrate on the center of your chest where your ÇheartÈ or ÇloveÈ center is. Cultivate the feeling of love. Feel it like energy building up in your chest creating positive feelings. Bring to your mind someone that you love or have loved in the past. Let your feelings of love for that person build up in you; as caring interest in helping the other, wishing him to be well, wanting him to be healthy and successful and happy. Let these feelings increase in your chest area. Now bring to mind the various members of your family and feel the same love for each one separately. Feel that you want each one separately to be happy, to do what makes him feel fulfilled, to be healthy and to succeed in life. (Loving does not mean that you want to possess or want the other to fulfill your expectations. Loving is letting the other be free to be who he really is and be happy and fulfilled in being that). Then bring into your mind your various friends and do the same. Take each one individually and feel love for each. Then go on to various people from your work environment and do the same. Then go on to imagine various strangers who you do not know. Once you have done this start to bring to mind various people who have harmed you in the past and towards whom you have negative feelings. Bring to mind people you have difficulty loving. Let your love flow towards them each one individually. Wish for them to be healthy, happy and successful in their lives.

After completing this process, imagine your love like a circle of light that is expanding outwards from you filling the room, expanding beyond the room and filling up the neighborhood, sending love into all the houses. Then let your circle of love-light encompass the entire city, and then the state and the whole country in which you live. Go at your own place; do not rush. Proceed then to include the whole continent where you live sending love to all the peoples of all the nations therein. Then continue in this way encompassing all the continents until your circle of love is like a sphere of light enveloping the whole planet Earth. You have not expanded much beyond your small selfish self into your large universal self; you have gotten in touch with your real self.

Doing this frequently, daily if possible, will break down our barriers to love and allow the love within us to manifest itself in our lives This will be healing of our selves and all those around us.