Sit in a comfortable posture. Spine should be upright.

1 Mahapran sound- 2 minutes

2 Kayotsarga- 5 minutes

3 Take inhalation in white color. Experience white color all around. The white color is going in the body with each breath (5 minutes)

4 Take your mind on the forehead anupreksha

.All are my friends

.I will be amiable to all

.Repeat in Loud voice 9 times and inside voice 9 times (6 minutes)

Contemplate

Animosity increases fear, fear makes body and mind weak, that is why I have to increase amity

Animosity reduces happiness

To be happy I have to think amity to all

(10 minutes)

End this Anupreksha with Mahapran Sound ( 2 minutes)