The focus of this meditation is Care and Compassion towards yourself and others
Many people may meditate for weeks, months or even years, and never really hear the message of kindness for themselves.  Meditation just becomes another thing to do.
Ask yourself - How harsh and judgmental are you towards yourself?  The ability to treat yourself with care and compassion and ceasing to judge yourself harshly are cornerstones of finding peace in this fast paced world we live in.  Here are a few more questions to consider. Ask yourself:
Do I criticise myself for having irrational or inappropriate emotions?
Do I tell myself I shouldn’t be feeling the way I’m feeling?
Do I believe some of my thoughts are abnormal or bad and I shouldn’t think that way?
Do I make judgements about whether my thoughts are good or bad?
Do I tell myself that i shouldn’t be thinking the way i do?
Do I think some of my emotions are bad or inappropriate and I shouldn’t feel them?
When I have distressing thoughts or images, do I judge myself as good or bad, depending what the thought/image is about?
Do I disapprove of myself when i have irrational ideas.
If you agreed  strongly with more than one or two of these questions, you are being too hard on yourself.  Could you begin treating yourself with  more care and compassion?  The trick with all of these questions is to understand that your’re being too harsh on yourself without seeing  this fact as a criticism.  You have an opportunity to see your responses as an aid to raising your awareness, rather that a sign of success or failure.
So, you need to go one step further if you want not only to bring about a sense of peace that comes from cultivating mindfulness, but also to help to sustain it in the light of the stresses that life throws at you.  You need to relate to the world with care and compassion, and you can only do this by accepting yourself with the deepest respect, honour and love.  This meditation invites you to experience a care and compassion meditation.  In this meditation you acknowledge that however hard you find it to be compassionate to others, it can feel even harder to bring caring and compassionate to yourself.