loving kindness meditation

The meditation begins with yourself. Breathe and focus on your heart space and when you are ready say out loud:

May I be safe

May I be happy 

May I be well

May I be at peace

Next, send the loving-kindness to someone you love or care about deeply. Pick anyone who may need your love and attention, such as the object of your affection, your children, or a friend.

May ____ be safe

May ____ be happy

May ____ be well

May ____ be at peace

Next, spread your loving kindness to everyone you know. Think of coworkers, friends, family, even those you haven’t seen in a while. You may even think of someone you haven’t thought of in quite some time. Spread your influence as far as you can to people you know personally. 

May they be safe

May they be happy

May they be well

May they be at peace

The next step is to send love to everyone, all over the world, in remote places, people you have never met, and will never meet. Understand they all have struggles and concerns and we are united by our humanity. This loving kindness reaches people of all walks of life regardless of where and how they live.

May they be safe

May they be happy

May they be well

May they be at peace

I like to close this meditation by sending loving kindness to myself one last time. 

From SuperNatural Recovery: An Empath's Guide to Overcoming Trauma & Addiction