Sit in a comfortable position, either on the floor with your legs crossed and your hands sitting loosely in your lap, or sitting up straight in a chair with your legs uncrossed, feet on the floor, and hands resting in your lap. Close your eyes and take two or three deep cleansing breathes, and then begin counting each breath, going from 1 to 10. Once you are relaxed, bring to mind a person to whom you wish to send loving kindness, and consider their positive qualities—the light of goodness you see in them. After you focus on their positive qualities for a few minutes, mentally say the
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