Challenge: Loving Kindness Meditation

Begin by sitting in a comfortable position.

Relax your shoulders, lower your tongue from the roof of your mouth.

Close your eyes.

Sharpen up your attention by bringing it to your breath. Covering each breath of air with your complete attention.

Then bring your attention to your visual field under your eye lids. 

Picture someone you care about, but your relationship is very uncomplicated. 

Now imagine them happy with a big smile on their face. Just totally happy and free from suffering. 

Now imagine them sharing this happiness with you. Picture them smiling. Put their smile in your head. Put your smile in your head. 

Reflect on this for as long as you feel comfortable.