Andrew leads the listener through a guided meditation directing "Loving KIndness" to themselves, then aim the phrases of goodwill toward a mentor or benefactor, then someone they feel neutral about, then finally someone whom they have difficult feelings.  

The good intentions cultivated by loving-kindness meditation lead to more supportive self-talk and better moods. Research shows that loving-kindness meditation is "dose dependent" - the more you do, the more powerful the effects. One of the key benefits of loving-kindness meditation is reduced negative emotions like anxiety and depression and increased positive emotions like happiness and joy.