This meditation comes from the Buddhist practice of loving kindness which is to focus positive thoughts towards others. It can be used as a daily meditation. It is particularly helpful if you tend to have negative thoughts or reactions to others.

You may begin by focusing mindfully on your breath. Notice each breath as you inhale.....and exhale. Focus on the experience of each breath....how it feels as you bring air into your body...how the muscles in your chest and abdomen expand...the sound of the breath...even the temperature of the air as you inhale. Notice the feel of each breath as you exhale...how your muscles release and relax...what the air feels like as it leaves your body.

Now, as you continue this gentle, mindful breathing, think of someone close to you, someone for whom you generally have strong positive feelings. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following three times:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Now, continuing to breath mindfully, think of a friend or family member. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

As you continue your gentle, mindful breathing, think of an acquaintance or a stranger—maybe someone you have only encountered in passing. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

Now, as you continue your mindful breathing, think of yourself. Picture yourself in your mind. As you breath gently and quietly, wish yourself the following:

May I be safe.

May I be healthy.

May I be at happy.

May I be at peace.

Continuing to breath quietly and mindfully, think of an adversary—someone for whom you have strong negative feelings or reactions. This may be a person with whom you have had long-standing problems or someone you just briefly encountered. Picture this person in your mind. As you continue your breathing, think of this person and wish this person the following:

May you be safe.

May you be healthy.

May you be happy.

May you be at peace.

As you continue your mindful breathing, think of a group of people. This may be a group associated with positive feelings or with negative feelings, whatever you choose. Picture this group in your mind. As you continue your breathing, think of this group and wish them the following:

May they be safe.

May they be healthy.

May they be happy.

May they be at peace.

Continuing to breath gently and mindfully, think of the entire world...all people. Allow yourself to picture all people and all things...you may have mixed feelings. Just allow yourself to continue your breathing, think of all people everywhere and everything in the entire world and wish them the following:

May they be safe.

May they be healthy.

May they be happy.

May they be at peace.

Whenever you are ready, you may very gently come back to full awareness, open your eyes and carry these feelings with you throughout the day.