Loving-kindness doesn't depend on someone's relationship to you or whether they "deserve" it. Rather, it extends to all living beings. It flows from you without any expectation of receiving anything in return.

LKM is also love without judgment. Judging yourself or others often causes misery in relationships with others or within your own mind. When you love without judgment, you love selflessly.

Sit in a comfortable position and draw your attention to your breath. Inhale slowly, allowing your chest to fill completely with air. Then, exhale slowly and completely.

Keep at this for 3 to 5 breaths, keeping your mind focused solely on your breathing. If other thoughts pop up, simply acknowledge them and gently pull your focus back to your breathing.

As you continue to breathe slowly and deeply, find a positive mantra that resonates with you and uplifts you. It could be something such as, "May I be happy, at peace, and safe from harm."

Start with someone who's really made a positive difference in your life—someone you know has your best interests at heart. Imagine them sitting with you and smiling as you repeat your positive mantra to them

Expand from the person who loves you to other people in your life. They could be people you feel neutrally about or even people that you have negative feelings about. Imagine yourself sending loving-kindness to all of those people through your mantra.

Eventually, you can expand to all living things, even people and other beings you've never met before.