This is one of my favorite meditations. My version is adapted from various others I have experienced.
By repeating a series of statements, or mantras, either silently or aloud, the meditator will mentally send happiness, warmth, kindness and compassion to others as well as to themselves. When practicing this meditation, you may feel your heart fill with joy, an increase in your self-worth, increased empathy for others and so much more! You may even feel your mouth curl upward!
I always like to settle into myself as I prepare myself to meditate. I may close my eyes and connect with my breath, or place my feet firmly into the ground or onto the floor, feeling the connection of my body to the earth. However you like to begin a meditation, do so.
When you are ready, repeat these statements silently or aloud:
For you:
May I be happy.
May I be peaceful.
May I be well.
May I live with ease.
Thinking of another person you feel neutral about (a grocery cashier, bus driver…):
May you be happy.
May you be peaceful.
May you be well.
May you live with ease.
Thinking of another person you have negative feelings about:
May you be happy.
May you be peaceful.
May you be well.
May you live with ease.
Thinking of the world:
May we all be happy.
May we all be peaceful.
May we all be well.
May we all live with ease.
You may repeat these as many times as you’d like, or say them just once if you’d like. Whatever you choose to do will be the right thing for you at that moment.