AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam. Watch the posture.   The eyes are lightly closed, the back is, of course straight and there is the smile on the lips, hands are held in mahamudra. The posture is ever fresh, always in the present, and then it is affecting, very affecting in making my mind quiet and focused. Not focused on anything particular, just focused, which means I am watchful. You notice when you are watchful , you are open. In fact, only when you are fully alert, you are open. Openness conserves mental energy because when you are open, the mind is quiet. When you are in the grip of any obsessive attachment or illwill, meditation leads you nowhere because meditation is egoless awareness and attachment and illwill are the focal points of ego. They concretise the ego, I have to watcht the egoic processes so that I can dismantle them piece by piece, and that is meditation. Be aware of the surroundings, there is silence and peace. Prithivi shanta, the atmosphere is shantam, antariksham shantam. Be aware of the deep space, the infinite space, there is a deep silence and peace. There is no caos, no strife in the creation, except one imagined by mind. There is peace and silence and perfection in the entire creation. Now I look within myself and discover the peace and silence in myself. May I be well, happy and peaceful. May I have courage, fearlessness and equanimity, samattavam, in facing life. Let peace and happiness flow through myself. May I be well, happy and peaceful. May my family members, immediate family, specifically the members of the family, be well, happy and peaceful. May my relatives, all of them, dropping all categories, good and bad etc. , nice to me some of them, not so nice to me, others, all of them be well, happy and peaceful. May my friends, you may specify a few, be well, happy and peaceful. May the indifferent people be well, happy and peaceful. The heart is getting filled with peace. May the animals and birds, the trees and plants, be well, happy and peaceful. Now my enemy, if not an enemy an adversory, the one whom I dislike atleast, think of the person specifically, very specifically, one more if such person is there, include one or two more, whom you dislike more or less, very specifically, you are already blessed if you don't find any, but be honest, may these people, one, two, three whatever, say the name, this person and this person and this person, be well, happy and peaceful. Try to be as wholehearted as you can. Again may these one, two, three or more persons be well, with good health, happy and peaceful. Sarve bhavantu sukhinaH -  May all be happy, sarve santu niramayaH - May all be healthy, sarve bhadrani pashyantu, I intend what I say, May all see good things in life, ma kaschit dukha bhagbhavet -  May no one be striken with grief. Aum. Just Be. ShantiH ShantiH ShantiH. Relax, sit at ease, keep the eyes closed.The loving-kindness meditation is extremely powerful, practised well, any time is good time for this meditation. It brings big changes in the psyche and also in the physiology. Of course it is true spirituality. Slowly open the eyes.