At first relax a bit. Drop your shoulders, relax your jaw and breathe out gently. Lengthen your out-breath while relaxing more and more deeply.
Imagine yourself lying on a comfortable lounger in a beautiful garden or at a lovely beach. You are totally safe here.
Stay in this relaxation as long as you like and when you are ready go to the next step.
Think about someone you find easy to like and love. This can be someone from your past or a child or even a pet.
See this being in front of your inner eye and wish them to happy and healthy in every respect.
Imagine this person enveloped in beautiful loving light and see them smiling happily at you.
Relish this lovely feeling. When you are ready go to the next step.
Now turn your loving happy feeling on to yourself and wish yourself to be happy and healthy in every respect.
See yourself enveloped in beautiful loving light just as you have done in the previous step with the other person.
If you find it hard to maintain a loving feeling return to the image of sending love to someone you find easy to love.
Once you feel this loving feeling turn it on to yourself again.
Relish this lovely feeling.
When you are ready go to the next step.
Now enlarge your loving feeling to the whole world and wish for everybody to be happy.
Include someone who you find difficult because if this person was happy they would immediately regret all their wrong-doing and become very loving instead.
Finally, simply rest in the loving feeling for yourself and everybody else.
This state of mind is the key to happiness.
Know that you can always return to this wonderful state of mind if you have the wish for more happiness and love.