I have adapted the beautiful loving kindness meditation from Buddhism into a practice focused on building love and light in the heart and mind. It is very very simple.
First, sit in a comfortable position, either sitting or laying down.
Breathe in through the nose and out through the mouth to bring attention inward and to release any busyness or stress. Focus bringing the breath into the heart and out of the heart. You can imagine the breath to be infused with Rainbow Love Light.
Then, say these words of aspiration for yourself, loved ones (friends, family), strangers, those with whom we are or have been in conflict, Mother Earth and All Our Relations, and all the Great Beings of Light who are always with us (Angels, Archangels, Guides, Guardians, Teachers in other Realms):
May I (you, we) be filled with love and light.
May I (you, we) be happy, healthy, peaceful and free.
Say these aspirations as you breath each of these beings, starting with yourself, into your heart.
When you have finished, you may offer a prayer of dedication:
May the merit of this practice be for the benefit of All Beings, that they be filled with love and light. Or any words which pour out of you.
You may follow along with this guided meditation./wp-content/uploads/2017/12/Meditation-on-Love-and-Light-for-2018.mp3