Let each and every one of us imagine that our minds are free from greed, anger, aversion, jealousy, and fear. Let the thought of loving friendliness embrace us and envelop us. Let every cell, every drop of blood, every atom, every molecule of our entire bodies and minds be charged with the thought of friendliness. Let us relax our bodies. Let us relax our minds. Let our minds and bodies be filled with the thought of loving friendliness. Let the peace and tranquillity of loving friendliness pervade our entire being. May all beings in all directions, all around the universe, have good hearts. Let them be happy, let them have good fortune, let them be kind, let them have good and caring friends. May all beings everywhere be filled with the feeling of loving friendliness--abundant, exalted, and measureless. May they be free from enmity, free from affliction and anxiety. May they live happily. Just as we walk or run or swim to strengthen our bodies, the practice of loving friendliness on a regular basis strengthens our hearts. At first it may seem as if you are only going through the motions. But by associating with thoughts of metta over and over, it becomes a habit, a good habit. In time, your heart grows stronger, and the response of loving friendliness becomes automatic. As our hearts becoming stronger, even toward difficult people we can think kind and loving thoughts. May my adversaries be well, happy, and peaceful. May no harm come to them, may no difficulty come to them, may no pain come to them. May they always meet with success.

"Success?" some people ask. "How can we wish our adversaries success? What if they're trying to kill me?" When we wish success for our adversaries, we don't mean worldly success or success in doing something immoral or unethical; we mean success in the spiritual realm. Our adversaries are clearly not successful spiritually; if they were successful spiritually, they would not be acting in a way that causes us harm. Whenever we say of our adversaries, "May they be successful," we mean: "May my enemies be free from anger, greed, and jealousy. May they have peace, comfort, and happiness." Why is somebody cruel or unkind? Perhaps that person was brought up under unfortunate circumstances. Perhaps there are situations in that person's life we don't know about that cause him or her to act cruelly. The Buddha asked us to think of such people the same way we would if someone were suffering from a terrible illness. Do we get angry or upset with people who are ill? Or do we have sympathy and compassion for them? Perhaps even more than our loved ones, our adversaries deserve our kindness, for their suffering is so much greater. For these reasons, without any reservation, we should cultivate kind thoughts about them. We include them in our hearts just as we would those dearest to us. May all those who have harmed us be free from greed, anger, aversion, hatred, jealousy, and fear. Let these thoughts of loving friendliness embrace them, envelop them. Let every cell, every drop of blood, every atom, every molecule of their entire bodies and minds be charged with thoughts of friendliness. Let them relax their bodies. Let them relax their minds. Let the peace and tranquillity pervade their entire being.

Select a probiotic that contains a prebiotic (fiber/food for the probiotic). This is an important component of any quality probiotic supplement as it will be essential in ensuring that the probiotic survives the journey into the digestive system. Think of it as taking a long trip and packing some snacks for the ride. Use the correct potency. When looking at a probiotic supplement, you will see the potency listed most often in "billions CFU." CFU stands for colony-forming units. Many manufacturers will suggest that the more billions, the better for you. But research clearly demonstrates that simply taking more is not necessarily better. The correct amount to take daily is between 10 and 20 billion CFU. Taking more will increase your cost while not providing any more benefits.[4] Determine that the probiotic has a scientifically validated delivery system so the probiotic bacteria can survive exposure to stomach acid and bile, as well as making sure they are hydrated correctly and fed properly. Find a system that uses an all-natural method of delivering beneficial probiotic bacteria without chemicals and processing aids used in other systems, such as enteric coating, delayed release capsules, and pearls. Once you find a probiotic that looks suitable to your needs, conduct online research to discover its viability, or speak with a qualified nutritionist to get a recommendation. Do some research about what types of prebiotics, probiotics, and mood-improvement supplements might be best for you. By no means am I trying to push our Center's products on you, but they are an option as well. Our team of experts has worked with a nutritional supplement company to produce a range of products that we believe are very helpful. Another option is to visit your trusted health-food store--one that has a good nutrition section, preferably with a nutrition specialist on staff. Once you know the brands of the prebiotics, probiotics, and psychobiotics you want to buy, determine the right dosages for you. I encourage you to consult your local naturopathic professional. If you do not have one close to you, then connect with one by phone or over the Internet. Determine to take your supplements for thirty days, and in a journal or the companion workbook to this book, record changes you notice in your mood and overall well-being. Be mindful of the precautions and suggestions I have laid out in this chapter.

If you can find a friend who will begin the journey with you, even better. Two working together, encouraging and helping one another, are certainly better than one person trying to go solo. You can share your discoveries, discuss what is working for you to cause improvement, and keep each other accountable to sticking with the new regimen. After four weeks, revisit your original symptoms. Have you seen a decrease in negative patterns or health problems? If so, how? In "How to Make People Like You in 90 Seconds" Nicholas Boothman discusses his perception of human sensory preferences. He describes three types of people - Auditory, Visual, and Kinaesthetic. Basically, different people prefer different types of interaction and will interact with others based on that style. They will describe things based on how they saw, heard, or felt it, and if you can easily pick up on that preference, you'll have a much easier time engaging in conversation with them. So, what we're trying to do is to pick up on as quickly as possible what these types of people prefer in their conversational style. Then, we can flip it around and provide a more specialized conversation that they can engage in. After all, imagine how someone who is an auditory talker would respond if you didn't clarify any points and used a lot of wild hand gestures. They'd likely get lost and therefore relatively bored, effectively ending your conversation before it really got off the ground. Auditory Verbal Cues - Auditory cues include any words that relate hearing or understanding through an audio interaction. Anything that describes speech or the interaction of speech, like discuss, talk, hear, remark, describe, etc. falls into this category. Visual Verbal Cues - Visual cues include any words that relate to sight, either directly or metaphorically. For example, someone might say "I see" a lot and to them, it is as if they can literally see the truth behind what you're saying. They could just as easily say "I understand" or "I hear you", but they don't - instead utilizing a strong visual cue.

Look for other visual cues in their speech like colours, shades, and active looking phrases. Kinaesthetic Verbal Cues - Some people cannot interact through audio or visual cues. They need to hold the conversation in their hands and feel how it develops. For you, that means to look for phrases like feel or grasp instead of "understand". Look for other active, physical words as well, especially when used to describe something. These types of talkers will often describe something kinaesthetically even without having touched it. For example, they might say "the road was rough" instead of "the road made the car rattle". The idea behind this exercise, as Boothman outlines in his book is that by better understanding what someone looks for in a conversation, you can cater your responses to the sensory reception that best suits them. But, it goes beyond that. You won't just say things in the way they best understand them, you can provide specific cues that fit their personality. For example, a visual talker will get a lot of conversational value out of hand gestures, while an audio talker needs specific details of a story and a kinaesthetic talker will want to hold and touch the details. This knowledge can also come in handy in a dating scenario. If someone is a kinaesthetic conversationalist, you'll know early on that touching will be a part of a standard conversation and not a misinterpreted signal. Choose an activity to track. Maybe you'd like to make your bed before work or call your grandmother on the drive home from work. When the scheduled day for the activity comes around, encourage yourself to test it out. Do the activity so that you can note what happens to your emotional state. Using the H or L arousal and P or N valence ratings, code how you feel during the act. And then consider how you feel afterward. When it's natural to repeat the activity, try it again.