Here's a spiritual meditation you can use, though I strongly urge you to try the practical application of loving others before you start any spiritual practices. Spiritual practices support your psychosocial practices and vice versa. Eventually they join….
Seat yourself comfortably and focus on your breathing. Know that the air you breathe is the air you share with everyone else on the planet. Keep breathing normally, and now imagine you're breathing in positive energy and breathing out any harmful energy. You can visualize this energy exchange happening in your chest, right around where your heart is located. What does this energy look like to you? Does it look like light, beads, smoke, or something else? What color is it?
Imagine what it would look like if you were floating above your body looking down on yourself. If you see the energy as a glowing light, imagine that light as you zoom out to look at your neighborhood, your city, your country, your world. Imagine all the other points of light on the planet as other people who are also meditating or praying for love in the world right at this moment.
Visualize your love spreading over the world. What does it look like to you? Does it look like you're wrapping the planet in a hand-knitted shawl? Does it look like a ribbon of light? Allow yourself a few moments to feel the love streaming out from your heart to the world. Relax your muscles and let it flow. You may feel a peaceful feeling come over you. When you are finished, open your eyes and see if you can still feel the connection with other loving people in the world. Thank them quietly and then go about your day as usual.
— Alexandra Chauran in Compassion is the Key to Everything