"As you relax, take note of your mood.
Notice how you are feeling in this moment.
Next, send out wave after wave after wave of positive, loving feelings toward a person who has hurt you recently. Whether it’s a big hurt or a small hurt, this exercise will help shift your energy away from constricting negative feelings about this person, to an expansive, forgiving, compassionate energy.
It might feel awkward and difficult to start but that’s just your ego talking – continue with this practice anyway, and notice how your mood starts to lift.
Within a few minutes, you will feel lighter and brighter. You’ll harbor less and less negative feelings toward this person. Feels great, doesn’t it?
The mindfulness part of this exercise is taking note of how you feel as you deliberately send loving-kindness energy to this person. Don’t stop there – send this sentiment to everyone you know and every living being, for an incredible experience!"
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