happy,” “May I be at peace,” “May I be healthy,” “May I be safe,” or another set of positive wishes of your own. Repeat the script slowly, and focus on the meaning of each word as you say it in your mind. (If you have distracting thoughts, just notice them as they come and go and gently bring your mind back to your script.) Continue until you feel yourself immersed in loving 
kindness.
4. Gradually work yourself up through loved ones, friends, those you are angry 
with, difficult people, enemies, and finally all beings. For example, use a script 
such as “May John be happy,” “May John be at peace,” and so on (or “John, 
may you be happy,” “May you be at peace,” and so on), as you concentrate on 
radiating loving kindness to John.
5. Practice each day, starting with yourself and then moving to others.