Also known as compassion or metta mediation is a meditation to help create a universal unconditional love for every being, nature, and the universe itself.
Once seated in the meditation posture you start small and gradually increase by focusing on harder levels.
Repeating a mantra during meditation helps. You can pick a phrase that suits and resonates with you the best. An example of a mantra could be, “I am sending white light surrounding you and allowing only unconditional love to enter.”
You start with yourself by sending unconditional love to yourself until you feel that there is no doubt about you able to send unconditional love to yourself. Some people may have a hard time doing this because they do not love themselves and if you do not love yourself you cannot love another person. If you are having trouble loving yourself you can try the Mantra Meditation first.
Then you pick someone you are close to like a parent, spouse, or lover, and repeat the mantra you picked for yourself and envelope them in white light and love. After you have no doubts you move to something harder.
Now you pick people that you do not even know and send unconditional love to them while enveloping them in white light. After all of the doubts are gone you move on to someone harder.
Picking someone that you consider your enemy or someone that you hate is the hardest level to practice this meditation on. Sending unconditional love to that person and enveloping them in white light will not only help you but without them knowing it you can help them as well. Once all of your doubts have sincerely vanished you can end the meditation.
It is okay if you cannot go through all of the steps just try to get further every time you try.
If 1 out of 5 people practiced this we would have world peace within one lifetime.