Loving-Kindness (or Metta) Practice
I developed the phrases below in collaboration with a group of inmates in a prison meditation program. The words represent benefits they could imagine in their circumstances. I encourage you to make up your own phrases.
May I be safe from internal and external harm.
May I have a calm, clear mind and a peaceful, loving heart.
May I be physically strong, healthy, and vital.
May I experience love, joy, wonder, and liberating wisdom in this life, just as it is.