Read the exercises out slowly and with gentle tones, to the class, pausing between each sentence.

Step 1. "Firstly, sit upright in a comfortable position cross legged on the floor. Your back should be straight. Take a deep breath and relax as you breathe out."

Step 2. "Now relax yourselves."

Step 3. "Close your eyes."

Step 4. "Remember, you are lovable. So are the others. Let your love expand to your friends. Imagine you are sharing all your toys, games, books etc. with all your friends. See the happiness in each of their faces. Enjoy that happiness coming back to you. See how wonderful it is! Imagine how beautiful it would be to have everyone as your friend. Expand your world. Feel the happiness that surrounded you."

Step 5: Remain silent for two minutes. Say 3 Om s and open your eyes.