- May I be filled with loving kindness.
- May I be filled with wellness.
- May I be filled with peace and ease.
- May I be filled with happiness.
For a movement to accompany this meditation, you could begin facing east and extend your arms to the east while speaking the first sentence, then turn clockwise and repeat the movement while speaking the second sentence, then continuing on in a circular direction for the third and fourth sentence.
You can repeat the circle with wishes for other people. Traditionally, the practice begins with the meditator cultivating loving kindness towards themselves, then their loved ones, friends, teachers, strangers, enemies, and finally towards all sentient beings.
The idea of Loving Kindness as a meditation has its origins as a Buddhist metta meditation. Wikippedia offers the following additional information on it:
Buddhists believe that those who cultivate mettā will be at ease because they see no need to harbour ill will or hostility. Buddhist teachers may even recommend meditation on mettā as an antidote to insomnia and nightmares. It is generally felt that those around a mettā-full person will feel more comfortable and happy too. Radiating mettā is thought to contribute to a world of love, peace and happiness.
Mettā meditation is considered a good way to calm down a distraught mind by people who consider it to be an antidote to anger. According to them, someone who has cultivated mettā will not be easily angered and can quickly subdue anger that arises, being more caring, more loving, and more likely to love unconditionally.
Recent neurological studies have shown that compassion meditation can increase one's capabilities for empathy by changing activity in brain areas such as the temporal parietal juncture and the insula and increase the subject's ability to understand the mental and emotional states of others as well as deal more effectively with external stressors.