Real-world examples of 3 loving-kindness phrases (and how to use them)

Let’s skip the theory and get straight to what most people actually need: words you can say.

When people ask for examples of 3 examples of loving-kindness phrases, what they really want is a small, repeatable set they can memorize. So let’s start with three classic, easy-to-remember phrases you can use exactly as they are:

• May I be safe.
• May I be healthy.
• May I live with ease.

That’s one clear example of a simple loving-kindness set. You can direct these toward yourself, a loved one, a neutral person (like your barista), a difficult person, or all beings.

If you want something a little warmer and more conversational, here’s another set many people find natural:

• May I feel loved.
• May I feel peaceful.
• May I feel supported in my life.

And here’s a third set, especially helpful when you’re stressed or burned out:

• May I be kind to myself in this moment.
• May I accept myself just as I am.
• May I give myself the compassion I need.

Those are three real-world, ready-to-use examples of loving-kindness phrases you can start repeating right now.

Classic Buddhist examples of 3 loving-kindness phrases

Many people like to begin with traditional phrases that come from early Buddhist teachings on metta (loving-kindness). These are some of the best examples if you want a time-tested structure.

A classic trio looks like this:

• May I be happy.
• May I be healthy.
• May I be safe.

You’ll see versions of these phrases in many meditation centers and retreats. The National Center for Complementary and Integrative Health (NCCIH), part of the U.S. National Institutes of Health, notes that loving-kindness is one of the most commonly studied forms of meditation in mindfulness research [NCCIH]. These simple phrases are often used in those research protocols because they’re easy to remember and emotionally clear.

Another traditional-style example of a set is:

• May I be free from inner and outer harm.
• May I be peaceful and at ease.
• May I be filled with loving-kindness.

These examples include both protection (free from harm) and a positive state (filled with loving-kindness). If you like a slightly more formal tone, you might gravitate toward these.

A third traditional-inspired set many teachers use is:

• May I be safe and protected.
• May I be content.
• May my heart stay open.

This one leans more emotional and less physical. It’s a real example of how loving-kindness phrases can be tuned to the heart rather than just health and safety.

Everyday-language examples of 3 examples of loving-kindness phrases

Not everyone resonates with spiritual language. If you’re the kind of person who hears “May all beings be happy” and thinks, Okay, but what does that actually mean for my Tuesday afternoon?, this section is for you.

Here are practical, modern examples of 3 examples of loving-kindness phrases that sound more like something you’d actually say in 2025:

Set 1: For everyday stress

• May I give myself a break.
• May I handle today with as much calm as I can.
• May I remember I’m doing the best I can right now.

These phrases are great when you’re juggling work, kids, or a never-ending inbox. They translate loving-kindness into self-talk that feels grounded and realistic.

Set 2: For relationships

• May we listen to each other with patience.
• May we speak to each other with respect.
• May our connection be a source of support, not stress.

You can aim these toward a partner, a friend, or even a coworker you’re trying to get along with. These examples include a shared “we,” which can shift your mindset from “me versus you” to “we’re in this together.”

Set 3: For burnout and exhaustion

• May I rest when I need to rest.
• May my body recover from this stress.
• May I remember that my worth is not measured by productivity.

This last set reflects a big trend in 2024–2025: more people are using loving-kindness meditation as part of burnout recovery and nervous system regulation. Research summarized by Harvard Medical School suggests that compassion-based practices can support emotional regulation and resilience over time [Harvard Health].

Trauma-sensitive examples of loving-kindness phrases

For some people, traditional phrases like “May I be happy” can feel out of reach—or even triggering—if they’re living with trauma, grief, or depression. That’s where trauma-sensitive examples of 3 examples of loving-kindness phrases come in.

Instead of aiming for big, absolute states (happy, peaceful, joyful), these phrases focus on small, believable steps. Here are three trauma-informed sets:

Set 1: Gentle and realistic

• Maybe I can be just a little kinder to myself today.
• May I notice even one thing that feels okay right now.
• May I find moments of relief, even if they’re small.

Notice the word “maybe.” That softens the phrase and makes it feel more honest for people who don’t resonate with big, confident statements.

Set 2: Grounding in the body

• May my body feel just a bit safer right now.
• May my breath help me through this moment.
• May I feel supported by the ground beneath me.

These phrases are especially helpful if you’re working with a therapist on trauma or anxiety. They bring attention to physical sensations, which many clinicians now use as part of trauma-informed care.

Set 3: When you can’t access self-love

• If I can’t feel love for myself right now, may I at least not make things harder for myself.
• May I be open to the possibility of kindness someday.
• May I allow others to care about me, even if I can’t feel it yet.

These are some of the best examples for people who feel disconnected from self-compassion. They respect the reality that sometimes “self-love” is too big a leap.

How to build your own examples of 3 examples of loving-kindness phrases

Once you’ve tried different sets, you might want to create your own. Think of the classic phrases as a template, not a rulebook.

A simple way to write personal examples of loving-kindness phrases is to follow this pattern:

May I + [something you genuinely want for yourself].

Or, when directing it to someone else:

May you + [something you genuinely want for them].

Here’s a real example of turning your actual life concerns into phrases:

• If you’re dealing with social anxiety:

  • May I feel at ease around other people.
  • May I trust that I don’t have to be perfect to be liked.
  • May I remember that I belong.

• If you’re caring for aging parents:

  • May you feel supported and not alone.
  • May your days be as comfortable as possible.
  • May you feel loved and respected.

• If you’re parenting young kids:

  • May I have the patience I need today.
  • May my child feel safe and loved.
  • May our home be a place of kindness.

Each of these is an example of how you can tailor the practice to whatever you’re actually facing. The key is that your phrases:

• Are short enough to remember.
• Feel emotionally believable (even if they’re a stretch).
• Point toward kindness, safety, or ease.

You can rotate between your own custom set and the more classic examples of 3 examples of loving-kindness phrases depending on your mood.

How to use these loving-kindness phrases in a short practice

Now that you’ve seen many examples of 3 examples of loving-kindness phrases, here’s a simple way to put them into action in about 5 minutes.

1. Choose your three phrases.
   Pick one set from above—or mix and match. For example:

   • May I be safe.
   • May I be kind to myself in this moment.
   • May I live with ease.

2. Sit comfortably.
   You don’t need a special setup. Sit on a chair, couch, or bed. Let your spine be upright but not stiff.

3. Start with yourself.
   Close your eyes (if that feels okay) and silently repeat your three phrases toward yourself, like you’re speaking to a dear friend. Go slowly. You might repeat each phrase three to five times.

4. Extend to someone you care about.
   Bring to mind a person you care about. Use the same phrases, just swap “I” for “you”:

   • May you be safe.
   • May you be kind to yourself in this moment.
   • May you live with ease.

5. Optionally, extend further.
   If you have time, you can send the same three phrases to:

   • A neutral person (someone you see but don’t know well).
   • A difficult person (only if that feels okay; you can skip this step).
   • All beings: May all beings be safe…

6. End with one breath of gratitude.
   Take a slow breath and simply notice that you took a few minutes to practice kindness. That’s it.

Research on compassion and loving-kindness suggests that even short, regular practices can support emotional well-being and social connection over time [Greater Good Science Center, UC Berkeley]. The consistency matters more than the length.

FAQs about examples of loving-kindness phrases

What are some simple examples of loving-kindness phrases for beginners?

If you’re just starting, keep it very simple. Some of the best examples for beginners are:

• May I be safe.
• May I be healthy.
• May I be peaceful.

You can later expand to more personalized examples of 3 examples of loving-kindness phrases, but this trio is a solid starting point.

Can I change the words in the traditional examples of 3 examples of loving-kindness phrases?

Yes. The traditional phrases are guidelines, not rules. If “May I be happy” feels fake, you might switch to “May I feel a little more at ease.” If “May all beings” feels too abstract, try “May the people in my life be safe and well.” As long as your phrases point toward kindness, they’re valid.

Is there an example of a loving-kindness phrase that doesn’t sound spiritual?

Absolutely. Here’s a very down-to-earth example of a phrase: May I not be so hard on myself today. Or, directed toward someone else: May you get the support you need right now. These are real examples that fit easily into everyday life and don’t require any spiritual beliefs.

How often should I repeat my 3 phrases?

There’s no fixed rule. Many people repeat each phrase several times per person (for example, three to ten repetitions), then move on. You might spend 3–10 minutes total. Studies on meditation and mental health, including those summarized by the Mayo Clinic, suggest that regular practice—even in short bursts—can support stress reduction and emotional health over time [Mayo Clinic].

Do I have to feel loving-kindness for the phrases to “work”?

No. This is one of the most important misunderstandings. You don’t have to feel a warm glow in your chest for the practice to count. Repeating these examples of 3 examples of loving-kindness phrases is more like planting seeds. Some days you might feel nothing; other days you might feel a slight softening. Over weeks and months, many people notice they’re a bit less harsh with themselves and more patient with others.

If you remember nothing else, remember this: pick three phrases that feel honest, repeat them regularly, and let the practice work on you over time. The real power of loving-kindness isn’t in finding the perfect words—it’s in showing up, again and again, with even a small willingness to be kind.