Below is a description of loving-kindness meditation gracefully provided by Tashi Nyima of the Great Middle Way.
Bring your attention to yourself, and recite:
May I be happy and peaceful. May I be healthy and strong.
May I feel safe and protected. May I live with ease and joy.
Bring your attention to one or more friends or relatives (human or non-human), and recite:
May you be happy and peaceful. May you be healthy and strong.
May you feel safe and protected. May you live with ease and joy.
Bring your attention to distant or inimical sentient beings, and recite:
May they be happy and peaceful. May they be healthy and strong.
May they feel safe and protected. May they live with ease and joy.
Bring your attention to all sentient beings, and recite:
May we be happy and peaceful. May we be healthy and strong.
May we feel safe and protected. May we live with ease and joy.
