The following instructions are a meditation for getting in touch with your soft spot and initiating the flow of unconditional love, also known as loving-kindness. 

To differentiate this sort of love from conditional love, think of the love of a good mother for her child.  She gives her love freely and unconditionally, without asking for anything in return except her child’s happiness and well-being. 

As with all the meditations, you might prefer to commence with five or ten minutes of a mindfulness practice like counting or following your breaths in order to deepen and stabilise your concentration. 

Once you acquire the knack, though, the cultivation of loving kindness itself can be an first-class way to develop concentration.

1. Commence by closing your eyes, taking a couple of deep breaths, and relaxing your body a little with each exhalation.

2. Think of the face of somebody who loved you a great deal as a child and whose love touched you profoundly.

3. Recall a time when this person displayed his or her love for you and you really accepted it.

4. Acknowledge the gratitude and love this memory brings up in your heart.  Permit these feelings to swell and fill your heart.

5. Softly extend these feelings to this beloved one.  You might even experience a circulation of love between the two of you as you give and receive love freely.

6. Permit these loving feelings to bubble over and bit by bit perfuse your whole being.  Allow yourself to be filled with love.

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