Om. Look at the mind, and allow the mind to drop all the plans for the day. The natural thing happens naturally, no need to be constantly planning the future. No need to wait for anything in particular. And establish yourself in the present. Again, look at the mind and acknowledge the negativity in the mind, like hatred, ill will, resentment, enemy, etc. Maybe more or less, but, it is negativity is present in the mid. I acknowledge it. Even while acknowledging be careful not to condemn, not even to fight, that creates conflict. Just acknowledge these emotions are there in the mind. Do not pretend they do not exist. Just acknowledge. Then raise a question. Am I earnest? Without this transformation of the interior, no spiritual progress is possible. Therefore, I am ernest. This is the preparation for loving, kindness and meditation. Check the posture one time, the legs, the back, the hands, sport a smile, now you don’t move anymore. I look at myself, may I be well, may I be well, happy, and peaceful. You say that with feeling, not superficially. May I be well, happy, and peaceful. The body is well, the mind happy, resulting in peace. Now, visualize the immediate family members, one, two, three four. May these people, my immediate family, be well, happy, and peaceful! Thus you establish a flow of thoughts, in the form of wishing happiness and peace. May these members of my family be well, happy, and peaceful! Now, visualise the relatives, a circle of relatives and friends, the bigger circle of relatives and friends, some of them are very likable people and some certainly not. However, I wish them all happiness and peace. May these people, relatives and friends, people very much known to me, part of my social life, some of them very nice people, some not nice at all, may these people, nice and not-so-nice, likable and not likable, be well, happy and peaceful. Visualise all people not known to me, neutral people, of the humanity, whatever their caste, creed, race, region or religion. All these people, a mass of humanity, be well, happy and peaceful! Try to put some feeling of love and say, ’sarve bhavantu sukhinaH’, don’t say mechanically, say with feeling. Now, visualise the birds in flight or in their nests, may all these birds be well, wherever they are, happy and peaceful! Keep the feeling of love feeling. Visualise the animals roaming the earth, all kinds of animals including the predators, be well, happy and peaceful! May all creatures of the world, wherever they are, be well, happy and peaceful! I send the message of love and peace all around. Now, look into the mind and bring out the enemies, specifically with name. If not enemies, adversaries or persons I do not like; one, two, three, four. Even as I remember these names, there is a heaviness in the heart, the peace is already disturbed, alright, acknowledge all that. Now, may these adversaries, be well, you try, however bad they may be; may these people be happy and peaceful! I do not exclude anyone from the message of love and happiness. Finally, I look at myself, I love myself. Whatever I am, I am, I love myself. May I be well, happy and peaceful! Aum shanti shanti shantiH. Relax, sit at ease and relax. Keep the message of love and happiness, always. Relax, slowly open the eyes. Aum