There are four sublime abodes of the Buddha. Metta or loving kindness is one of these abodes. The following phrases are the explicit phrases arrived at by to use in her practice. These phrases for developing the mind of loving kindness are directed at yourself and others. That is, you may repeat these phrases silently to yourself or to others as continuously as possible during your day:

May you be happy
May you be healthy
May you be free of internal and external harm
May your heart be filled with loving kindness.

Hope you enjoy this practice!