In this mindfulness practice, we ask that you do the following:

A “Loving-Kindness Meditation” involves closing your eyes and taking slow, deep breaths through your nose while you mentally focus on a few positive outcomes you desire for yourself and others.  People wo do it report improved interactions with others.

The steps are:

1. Sit quietly, eyes closed, hands and face relaxed, and begin Mindful Breathing.
2. As you breathe, repeat three positive desires like, “May I be healthy.” “May I be kind.” “May I be peaceful.” Then imagine happiness and vitality coming into you.
3. As you inhale, visualize your body filling with wellness, happiness, and goodness. As you exhale, visualize distress and negativity leaving your body.
4. Next, focus on a person that you feel thankful for. Repeat the same phrases for them. As you exhale, visualize sending this person happiness, vitality, and goodness.
5. Next, focus on someone with whom you are having difficulty.
   Visualize sending them wellness, vitality, and goodness.
6. Last, focus on the suffering in the world. As you exhale, visualize sending kindness and goodness into the world, saying: “May all persons be kind and full of goodness.”

Do nightly and morning for more positive emotions, less stress.