May all beings be happy. May they be safe. May they be peaceful. May they be healthy. May they take care of themselves happily.
When the phone rings you can immediately send the caller a thought of metta, “May this person (whoever it is that is calling) be happy!” And as you pick up the phone, you can continue to wish, “May this person be happy.” And then of course when you speak to the person you give him or her your full attention and goodwill, responding as best as you can.
And when you go to bed at night you continue to radiate metta until you fall asleep. When you wake up in the morning you put on a bright smile and naturally wish well for all beings even as you get up to wash yourself. You are determined to face the day cheerfully and happily with courage and confidence.
May I appreciate all that I have. I rejoice.
I am grateful for all the blessings in my life
I am daily making myself what I am.
Cultivate joy in life.
Smile as you walk to the bathroom. Smile as you look into the mirror. And tell yourself: “Here you see the person that is responsible for your life!
Often repeat to yourself the calmness mantra: “Cool, calm, peaceful, easy, relaxed,” and the metta (lovingkindness) mantra: “May all beings be happy! May so and so be happy! May I be happy!
And when you feel pained or hurt by a person, observe that pain with mindfulness and it will eventually decrease. Exercise wise reflection and learn to let go. Remind yourself to be equanimous and not continue to be pained, hurt or angry.
Hatred never ceases through hatred. Only through love does it cease.
This is an eternal law. [Buddha, Dhammapada 5]
Love is like bread. It has to be made fresh everyday.