Loving-kindness meditation, or Metta meditation, is a practice of cultivating goodness and positivity towards various people and ourselves.  It acts like a ripple-effect in the universe by creating a wave that begins with us and moves out into the world around us.  When we practice this meditation, we may increase positive emotions, come into a state of general well-being, cultivate a sense of connection, reduce feelings of judgement, criticism, and negativity.  

Practice this daily, or weekly.

Be in a comfortable place without too many distractions.  You may be sitting or lying down.