Begin by visualizing someone whom you dislike, someone who annoys you, causes a lot of problems for you, or gets on your nerves. Then, imagine a scenario in which the person irritates you, or does something that offends you or annoys you. And, in your imagination, when you visualize this, let your natural response follow; just let it flow naturally. Then see how you feel, see whether that causes the rate of your heartbeat to go up, and so on. Examine whether you are comfortable or uncomfortable; see if you immediately become more peaceful or if you develop an uncomfortable mental feeling.
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