loving-kindness meditation

There are many techniques for loving-kindness meditation, but most follow a similar structure. It is sufficient to sit for 20 minutes, but even five minutes a day will bring some benefit. The key to getting effective results is regularity. Ideally, meditators would practice every day. Here are a few suggestions for practicing metta meditation:

Find a comfortable position. There is no need to sit cross-legged. Meditators can sit in a chair so long as they keep their back straight. It is possible to practice lying down, but this introduces the risk of falling asleep. Wearing comfortable, unrestrictive clothing is recommended.
Setting an alarm for a predetermined duration is wise. That way, the meditator is less tempted to keep an eye on the clock.
Begin by focusing on the breath. Do not try to control the breath in any way. Instead, simply observe how it moves through the body. The individual should continue to concentrate on the breath for a few minutes until they feel relaxation sets in.
The next step involves remembering a time of particular happiness. The meditator must feel the joy of this instance in their whole body and keep hold of that feeling. The proceeds to silently chant, may I be happy, may I be healthy, may I be free from suffering. It is not necessary to use these exact words, but the words that are used should express a similar sentiment.
Next, the meditator thinks of a good friend. It is best to avoid using a sexual partner for this. While mentally picturing this friend, the individual sends good wishes their way using the words may you be happy, may you be healthy, may you be free from suffering. The meditator also directs their feelings of joy towards this friend.
The next step is to mentally picture a neutral person. This is an individual who the meditator does not know very well so they have no strong feelings about them. The process here is the same as before, again using the words may you be happy, may you be healthy, may you be free from suffering.
The next stage of loving-kindness is the one that most people struggle with. It involves picturing an enemy and sending them the same positive thoughts. The meditator may find that feelings of positivity towards the other person do not come easily, but it is important to try. This is something that becomes easier over time.
The final step of loving-kindness meditation involves sending positive thoughts to every sentient being (any life form that has consciousness) in the universe. The words to use here are, may all sentient beings be happy, may all sentient beings be healthy, may all sentient beings be free of suffering.