Through loving-kindness meditation, we can nurture a continuous flow of positive energy and well wishes not only for our spouses, family, and friends but also for those individuals we may struggle to connect with.

Allocate a few moments each day to sit quietly and direct your focus towards each person or group. Start by extending heartfelt wishes for their happiness, health, and overall well-being, tailoring your wishes to their specific needs and circumstances. Envision them surrounded by a warm glow of love and light as you silently repeat phrases like “May they find happiness,” “May they experience good health,” and “May they dwell in peace.” “May they …”

As you engage in this practice, you’ll likely find that your feelings of love and appreciation for each of those people deepen, even when you’re not feeling particularly loving in the moment.