We begin practicing this love meditation focusing on ourselves (“I”). Until we are able to love and take care of ourselves, we cannot be of much help to others. Next, we can practice towards others (substituting “he,” “she” or “they”), first with someone we love, next with someone we like, then with someone neutral to us, and finally towards someone who has made us suffer.
May I be peaceful, happy, and light in body and spirit.
May I be safe and free from injury.
May I be free from anger, fear, and anxiety.
May I learn to look at myself with the eyes of understanding and love.
May I be able to recognize and touch the seeds of joy and happiness in myself.
May I learn to identify and see the sources of anger, craving, and delusion in myself.
May I know how to nourish the seeds of joy in myself every day.
May I be able to live fresh, solid, and free.
May I be free from attachment and aversion, but not be indifferent.
Hanh, Thich Nhat (2014-12-02). No Mud, No Lotus: The Art of Transforming Suffering (p. 104). Parallax Press