Find yourself in a crowded location like a bus stop, train car, restaurant, supermarket, or a park bench. Sit comfortably, relax and bring your attention within, wherever you are. Close your eyes, and begin by breathing down deeply into your belly, down into your feet and into the earth. Bring your attention into the heart region of your body. Sense the rhythmic pulsing and beating of your heart. Breathe into it, fill yourself with love and exhale.
Open your eyes and really look around you. Look at each person you can focus on clearly, one at a time. Look into their eyes, watch their expressions, their gestures, listen to their voice and really see them. Look at them without judgement, without criticism, aversion or desire; just take them in. Take in their presence of being. Allow yourself to focus on their heart. See their human body cradling this human heart. Allow a sense of compassion to build up within your heart for that person. Breathe into this compassion allowing it to expand and grow, and exhale and release it. Without words or movement, imagine a beam of energy running from your heart to theirs. Send them love, ever so simply. Send them love and release it without expectation or the need for recognition. Just send them love. Complete the exercise here or move onto another person.
When you've had enough, close your eyes and return to your own heart, nestled deep within your chest at the very center of your being. Offer yourself the same simple compassion and love that you offered the other person. Breathe into it to send it deeper. Breathe into it, fill yourself with love and exhale.