Sit comfortable with your back straight.
Place your right palm in the center of your chest and the left hand on top of the right hand; feel your heart.
Feel its warmth.
Visualize this warmth energy radiating from your heart into the rest of your body and back to your heart.
Place your palms on your knees; turn your palms upward.
Visualise this energy flowing out of your palms and into the universe: sending out love and compassion.
Imagine now this energy is gathering all the love and compassion in the universe and bringing it back to your heart.
