This technique can be done in 5 minutes or less and is a good way to put a smile on your face. Do it once just before an important meeting and notice how this will have a positive effect on your meeting.
This is how it is done:
Close your eyes and focus on your breathing for some time. For each breath try to relax more and more. Now picture yourself in a nature environment you enjoy. For me it is on a beach on an Island outside Stockholm. Pretend that you are there, see it in your mind. Now picture someone that you love is also there smiling at you. Take one more, and one more. Go through your family and friends that you love and have them all come to this place and smile at you. If you want you can add people that you have not met that you wish to met one day. See them all smiling at you for a while. When you are feeling a sense of gratefulness flushing through your body, again focus on your breathing and come back to now.
Do this whenever you have time for a short break during the day.
How do you apply this with your smartphone? Make a folder with pictures of all the people that you love and appreciate it in your life. Here you can also add people that your respect and want to meet in the future. To make the above meditation more vivid you can look through these pictures just before.
Good luck!
