The following is from Thich Nhat Hanh's Plum Village Chanting and Recitation Book.
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, afflictions, 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.
"We begin practicing this love meditation focusing on ourselves. 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 toward someone who has made us suffer."
* Adapted from the Visuddhi Magga. For other practices to nourish love, see Thich Nhat Hanh, Teachings on Love (Berkeley: Parallax Press, 1997).
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