Repeat the following phrases either out loud or in your head.
May I be safe,
Healthy,
Happy,
And strong.
May I be free from suffering.
May I be peaceful at all times.
May I live joyously.
May everything work toward my highest good.
Next,
Think of someone you deeply love and care for.
And insert their name into the following phrases when I say they.
May they be safe,
Healthy,
Happy,
And strong.
May they be free from suffering.
May they be peaceful at all times.
May they live joyously.
May everything work toward their highest good.
Next,
Let's think of someone we feel neutrally toward.
Someone we neither love nor dislike.
And we will insert their name when I say they.
May they be safe,
Healthy,
Happy,
And strong.
May they be free from suffering.
May they be peaceful at all times.
May they live joyously.
May everything work toward their highest good.
Next,
Let's think of someone we maybe have hostile feelings toward.
Or someone we find it challenging to interact with.
When I say they in the following phrases,
Replace the word with their name.
May they be safe,
Healthy,
Happy,
And strong.
May they be free from suffering.
May they be peaceful at all times.
May they live joyously.
May everything work toward their highest good.
Repeat the following phrases after me.
May all beings be safe,
Healthy,
Happy,
And strong.
May all beings be free from suffering.
May all beings be peaceful at all times.
May all beings live joyously.
May everything work toward the highest good of all beings.
Thank you.
