Cultivate kindness with Metta Meditation, an ancient practice that promotes universal loving-kindness, friendliness and goodwill, free from expectation and possessiveness. Start by focusing on yourself, then others, with compassion and unconditional love.
Focus on yourself and repeat:
May I be free from suffering and distress
May I be free from fear and hatred
May I be free from pain, illness and lack
May I be free from struggle and conflict
Focus on a person you love and repeat:
May you be free from suffering and distress
May you be free from fear and hatred
May you be free from pain, illness and lack
May you be free from struggle and conflict
Focus on an acquaintance and repeat the words above
Focus on a person who is challenging and (without judgment) repeat the words above
Focus on all sentient beings and repeat:
May all beings be filled with peace
May all beings be safe and secure
May all beings be healthy
May all beings live joyfully and with ease