As you exhale, relax those muscles all at once.Be sure not to tense your muscles so tightly that it causes pain. Hold that tension for about five seconds. Tense the first group of muscles as you inhale slowly.You can start anywhere, but it can help to pick a place where the progression feels natural, such as from your head to your toes or vice versa. Next, begin working your way through your body’s muscle groups.This helps you better recognize when your muscles tense and when they’re relaxed. Start by tensing and then relaxing a group of muscles that aren’t currently troubling you.With eyes closed, take a few seconds to relax and focus on your breathing.A floor with carpet or yoga mat may work better than a bed for this technique. Lie on your back on a comfortable but firm surface.You might notice feelings of compassion, warmth, and light-heartedness spread throughout your body. ![]() Continue the exercise for one to three minutes.If you’re directing the visualization toward yourself, imagine pain and other difficult feelings easing with each exhale, as the golden light travels through your own body.With each exhale, imagine the golden light leaving you and carrying your feelings and good wishes toward the other person. Keep breathing as you repeat the mantra.You may find it helpful to verbalize these feelings in the form of a mantra, such as “May I/you find peace and happiness,” “May I/you find wellness and freedom from pain.”.Picture these feelings in the form of golden light that spreads from your heart to theirs.Now, focus on the feelings you’d like to send - peace, calm, joy, healing, or happiness.Everyone experiences troubles, whether they share them with others or not. It’s OK if you have don’t have concrete knowledge of these difficulties. Imagine challenges or pain they might be facing in their life.You might simply feel neutral, or have no specific feelings for them at all. These feelings might vary from deep love to animosity. Think of how you feel about this person.Picture them clearly and hold the image in your thoughts. ![]()
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