Now we can do a meditation that helps sweeten and calm the mind. You begin with developing loving acceptance of yourself. If resistance is experienced then it indicates feelings of unworthiness are present. No matter, this means there is work to be done, as the practice itself is designed to overcome any feelings of self-doubt and/or negativity.
Then you are ready to develop loving-kindness to others. Four types of persons are chosen to send loving-kindness to:
A respected, beloved person - such as a spiritual teacher;
Starting with yourself, then moving systematically from person to person in the above order will have the effect of breaking down the barriers between the four types of persons and yourself, at the same time breaking down the divisions within your own mind. Try different people to practice on as some people do not easily fit into the above categories, but do keep to the prescribed order.
Ways of arousing feelings of loving-kindness: