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. Love everyone in your family. Let your love expand to all your friends, then to everyone… even your enemies. As you breathe out, let out all your anger, jealousy and bad thoughts. As you breathe in, let all good qualities, like love, helpfulness, patience enter you. Extend your help to everyone. Just see how wonderful it is to be a friend to everyone. Everyone is ready to help you when you are in trouble. There is nothing to be afraid of. Everyone around you is your friend. See how beautiful it is! Enjoy that happiness! "

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