Find a comfortable position.
Find a comfortable position that works for you, whether it's sitting in a chair, on a cushion or on the floor, or lying down. You can close your eyes if it helps you to relax, or simply soften your focus and gently lower your gaze.
Take a deep breath.
Inhale deeply and exhale slowly. If your mind starts to wander, gently bring it back to a place of peace, balance, and stillness.
Recall the love you have received and given.
Take a moment to reflect on all the love you've received in your life and all the love you've expressed and shared with others.
Feel the love within you.
Tune into the love within you, from all sources, including yourself. Bring your awareness to the love that resides within your heart. Feel it radiating from your body, from your feet, legs, arms, chest, and head, and notice how it grows stronger and more powerful.
Spread the love.
Imagine this love extending out to the people you know and care for, including those who are struggling. Then, expand your love to people you've never met before, and the strangers you see every day. Finally, feel your love extending beyond that, encompassing every person in the world.

Meditate to feel the love within you

How to Apply This