"Sit in a comfortable fashion. Let your body relax and be at rest. As best you can, let your mind be quiet, letting go of plans and preoccupations. Then begin to recite inwardly the following phrases directed to yourself. You begin with yourself because without loving yourself it is almost impossible to love others."
May I be filled with loving-kindess"As you say the phrases, you may also wish to use the image from the Buddha's instructions: picture yourself as a young and beloved child, or sense yourself as you are now, held in the heart of loving-kindness. Repeat the phrases again and again, letting the feelings permeate your body and mind."
May I be well
May I be peaceful and at ease
May I be happy
"Practice this meditation repeatedly for a number of weeks until the sense of loving-kindness for yourself grows."
"When you feel ready, in the same meditation period you can gradually expand the focus of your loving-kindness to include others. After yourself, choose a benefactor, someone in your life who has truly cared for you. Picture them and carefully recie the same phrases: May he/she be filled with loving- kindness and so forth. When loving-kindess for your benefactor has developed, begin to include other people you love in the meditation, picturing them and reciting the same phrases, evoking a sense of loving-kindness ofor them."
"After this, you can gradually begin to include others: friends, community members, neighbours, people everywhere, animals, the whole earth, and all beings. Then you can even experiment with including the most difficult poeple in your life, wishing that they, too, be filled with loving-kindess and peace. With some practice a steady sense of loving-kindness can develop and in the course of 15 or 20 minutes you will be able to include many beings in your meditation, moving from yourself, to a benefactor and loved ones, to all beings everywhere."
"Then you can learn to practice it anywhere. You can use this meditation in traffic jams, in buses and airplanes, in doctors' waiting rooms, in a thousand other circumstances. As you silently practice this loving-kindness meditation among people, you will immediately feel a wonderful connection with them -- the power of loving-kindness. It will calm your life and keep you connected to your heart."