Begin with yourself:

• MAY I BE SAFE AND PROTECTED
• MAY WISDOM AND COMPASSION ALWAYS LIVE IN MY HEART
• MAY I BE SKILLFUL
• MAY MY BODY AND MIND BE HEALTHY AND STRONG
• MAY I BE FREE FROM MENTAL SUFFERING
• MAY I BE FREE FROM INNER AND OUTER HARM
• MAY I BE HAPPY
• MAY I LIVE WITH EASE IN THIS WORLD
• MAY I BE MINDFUL
• MAY I BE LOVING AND KIND

After you say this for yourself, direct the loving-kindness to a dear friend, a loved one, coworker, neighbor, enemy or difficult person.

Namaste, world.