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. As you breathe out, let all the bad thoughts leave your mind. As you breathe in, let all the good thoughts come in to your mind. Let all the bad words leave your mind. Let them all run away far from your mouth… far far away never to come close to your mouth. Let all the good words enter your mouth. See the happiness in your friends when you use good words. 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.