- Begin with yourself:
May I be filled with lovingkindness
May I be held in lovingkindness
May I feel connected and calm
May I accept myself just as I am
May I be happy
May I know the natural joy of being alive - For someone dear:
May you be filled with lovingkindness
May you be held in lovingkindness
May you feel my love now
May you accept yourself just as you are
May you be happy
May you know the natural joy of being alive - For someone neutral:
May you be filled with lovingkindness
May you be held in lovingkindness
May you feel my love now
May you accept yourself just as you are
May you be happy
May you know the natural joy of being alive - For Someone Difficult:
May you be filled with loving kindness
May you be held in lovingkindness
May you feel my love now
May you accept yourself just as you are
May you be happy
May you know the natural joy of being alive - For the four directions and the planet (Imagine our beautiful blue planet as it looks from space. Behold its beauty and vulnerability. Cast a net of light over her four directions, imagine the grandmothers supporting your prayer or sisters holding the edges):
May all beings be filled with lovingkindness
May all beings be happy
May all beings awaken and be free
May all beings be happy.
Stay with this image until you feel complete.