This was posted over on Druid’s Journal and I liked it so much I wanted to keep it.  So posting here for safe keeping.

How to Do the Loving Kindness Meditation

Get comfortable, in a quiet place where you won’t be disturbed. Put the words of the meditation – which I’m about to give you – on a piece of paper and keep it handy. Take some deep, calming breaths, and relax your whole body.

Now you can start. Begin by affirming your love for yourself:

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 all suffering.
May my body be healthy and strong.
May I be filled with loving kindness.
May I be happy.
May I be at peace.

These are words that you can affirm and be in tune with even if you are drowning in egotistical fear. And the wonderful thing is that by focusing your attention on love, goodwill, and healing, you divert the ego’s attention away from fear; and as soon as that happens, the ego begins to lose its grip on you.

Then you expand your love and compassion out to your friends and associates:

I spread this loving kindness out.

I send love to those who are dear to me.
May they be free from difficulties, free from pain, free from sadness.
May they be free from anger and ill-will. May they be healthy and happy. May they be at peace.

I send loving kindness to my friends and associates.
May they be free from difficulties, free from pain, free from sadness.
May they be free from anger and ill-will. May they be healthy and happy. May they be at peace.

Now the ego’s attention is directed away from itself, towards the ones you love. As you imagine their happiness, your attention is drawn further away from yourself.

As the meditation proceeds, you are pulled further and further away from your personal troubles and desires, out beyond the edges of the universe to the limits of the imagination:

I send love and kindness to all the people of the world, known and unknown, everywhere on earth.
May all on this planet be free from suffering.
May they be free from grief, pain, and despair.
May they be happy and at peace.

May all beings in the universe be free from suffering.
May all beings in all universes, everywhere, be free from suffering.
May they be well, and happy, and 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.
Humans and non-humans. Seen and unseen. May they be happy; may they be at peace.

I open my heart and receive loving kindness of all beings in return. I let that love into my heart.

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