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This meditation is based on the Buddhist practice, metta bhavana, but you don't have to be Buddhist to appreciate and benefit from it. It begins which a brief contemplation to generate feelings of gratitude and kindness. The practice then extends loving-kindness to family, friends, community and all beings across the world. By practicing regularly, you will generate loving-kindness for yourself and all living beings, affecting positively the way you interact with all the people in your life.