1. The loving-kindness meditation can also be done for other people. As an object for your meditation, you can keep in mind:

a friend – someone you trust, you are grateful for, and for whom you cherish positive sentiments

a neutral person – someone you don’t know personally and therefore do not like or dislike

a difficult person – someone who has hurt you or towards whom you carry negative feelings

a group of people – for example, everyone at home, work, or in your city

Sit in a comfortable position with your back upright. Close your eyes and bring your attention to your breath. Remind yourself that every living being wishes to live in peace and happiness. Concentrate on a different person (one of the above-mentioned examples) and try to keep them in mind. Tell yourself: as I am entitled to be happy and free of suffering, may you be happy and free of suffering as well.

• Repeat the following phrases in silence and serenity while keeping this person or group of people in mind:

In the name of Jesus Christ, Son of the living God, may you be peaceful

In the name of Jesus Christ, Son of the living God, may you be healthy

In the name of Jesus Christ, Son of the living God, may you be happy

• After some time, you can include yourself in the prayer as well:

In the name of Jesus Christ, Son of the living God, may you and I be peaceful

In the name of Jesus Christ, Son of the living God, may you can I be healthy

In the name of Jesus Christ, Son of the living God, may you and I be happy

In some cases, such as when thinking of a difficult person, feelings of aversion, anger, shame, guilt or sadness can emerge. While experiencing these emotions, the sentences can start to sound hollow and empty. Simply, label the emotion you experience (“anger”) and allow it to be there. Focus the exercise for a minute on yourself again (“May I be happy”). When you start feeling better, you can return to the other person as your focus of attention again.

Close by saying the Our Father.