In English
Before you take your and before you sit on the wooden plank, have a small , a candle light, in front of you. You look at that , the light, well with open eyes. After one minute, close your eyes; after you have closed the eyes, feel that the light that you had seen before closing your eyes, is in your heart. You get the feeling that inside the lotus of your heart, right at the centre is this particular . If you are not able to picture the in the lotus of your heart and get that feeling, then open your eyes, look at the light again; close your eyes and try to picture it inside your heart once again. After that, you think of it and you picture to yourself, fix it in your mind and feel that particular is put in the centre of this lotus. After that, you take this from the centre of the heart and move it to each part of your body; bring it to your neck; from the neck bring it to your mouth; from the mouth bring it to your hand; from the hand take it to your leg; from the leg take it to your ear; take it to your eyes; take it to your head; from the head bring it out all around you; when you have brought it out of your head, you imagine that you have taken this and given it to those who are related to you; those who are affectionate to you and your friends. Not only that, spread the light even amongst your enemies. After that, you picture to yourself that you have taken this and given it to all the birds, the beasts and everything around you.