Send loving-kindness to yourself
Really love yourself.
Want yourself to be happy.

Think:
I love myself.
May I be free from anger.
May I be free from sadness.
May I be free from pain.
May I be free from difficulties.
May I be free from all suffering.
May I be healthy.
May my body be healthy and strong.
May I be filled with loving-kindness.
May I be happy.
May I be really happy.
May I be at peace.

I spread this loving-kindness out.
I send love to Dad and Mom.
May Dad and Mom be free from difficulties.
May they be free from pain and sadness.
May they be free from attachment,
Free from anger and ill-will.
May they be free from all suffering.
May Mom and Dad be healthy and happy.
Completely healthy and happy.
May they be at peace.

I send loving-kindness to both my brothers.
May they be free from sadness and anger.
May they be free from sickness.
May they be free from all suffering.
May they be happy and free.
Free from suffering, free from difficulties.
May they be well and happy.
May they be at peace.

I send loving-kindness to my teachers
and the kids at school.
May they be free from sorrow and suffering.
May they be free from anger and difficulties.
May they be happy.
Free from all difficulties and sadness.
May they be well and happy.
May they be at peace.

I send love now to all the people
I don’t know – everywhere on this earth.
May all beings on the planet be free from suffering.
May they be free from pain, grief, and despair.
May they be happy, truly happy.
May they be at peace.

May all beings in the universe be free from suffering.
May all beings in all universes, everwhere, be free from suffering.
May they be well and happy.
May they be at peace.

May all beings of all kinds, in all directions be happy and at peace.
Above and below, near and far, high and low.
All types of beings. Human and non-humans.
Seen and unseen.
All the animals and birds, and fishes.
All beings and creatures, with no exceptions.
May they all be happy.
May they be free.

I open my heart and accept loving-kindness
of every being and creature in return.
I let that love into my heart.
And I share the benefits of this meditation with every one.

May all beings be well and happy.
May all beings be well and happy.
May all beings be well and happy.
May there be peace.
May there be peace.
May there be peace.