This kind of meditation, also called Metta meditation, is about developing a sense of love, ease, and spaciousness. Not only do we take control of our mind but our heart and purposefully cultivate emotion.
This can be a wonderful practice to challenge self loathing or perfectionsim. It can be helpful for pushing past anger and hurt in relationships. It can even be helpful in traffic or while watching the news or facebook when emotions can run hot at times.
Below is a script from the contemplative mind website that outlines the practice.
"Breathing in and out from the heart center, begin by generating this kind feeling toward yourself. Feel any areas of mental blockage or numbness, self-judgment, self-hatred. Then drop beneath that to the place where we care for ourselves, where we want strength and health and safety for ourselves.
Continuing to breathe in and out, use either these traditional phrases or ones you choose yourself. Say or think them several times.
May I be free from inner and outer harm and danger. May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily, peacefully, joyfully, with ease.
Next, move to a person who most invites the feeling of pure unconditional loving kindness, the love that does not depend on getting anything back. The first person is usually someone we consider a mentor, a benefactor, an elder. It might be a parent, grandparent, teacher, someone toward whom it takes no effort to feel respect and reverence, someone who immediately elicits the feeling of care. Repeat the phrases for this person: “May she be safe and protected….”
After feeling strong unconditional love for the benefactor, move to a person you regard as a dear friend and repeat the phrases again, breathing in and out of your heart center.
Now move to a neutral person, someone for whom you feel neither strong like nor dislike. As you repeat the phrases, allow yourself to feel tenderness, loving care for their welfare.
Now move to someone you have difficulty with–hostile feelings, resentments. Repeat the phrases for this person. If you have difficulty doing this, you can say before the phrases, “To the best of my ability I wish that you be….” If you begin to feel ill will toward this person, return to the benefactor and let the loving kindness arise again. Then return to this person.
Let the phrases spread through your whole body, mind, and heart.
After the difficult person, radiate loving kindness out to all beings. Stay in touch with the ember of warm, tender loving-kindness at the center of your being, and begin to visualize or engender a felt sense of all living beings. The traditional phrases are these:
May all beings be safe, happy, healthy, live joyously…..
May all living beings be safe, happy, healthy, live joyously…..
May all breathing beings be safe, happy, healthy, live joyously…..
May all individuals be safe, happy, healthy, live joyously…..
May all beings in existence be safe, happy, healthy, live joyously….."