Use believable words, comfortable boundaries and one small action.
Begin where goodwill is easy
Choose a friend, pet or familiar place you find easy to wish well. Try a modest phrase such as may you have a little ease today. You do not need a vivid picture or a strong emotional response.
Keep the language believable
If a phrase feels too grand or artificial, make it ordinary. I can speak a little more patiently may be more usable than a broad promise. Adapt the words or return to another anchor if needed.
Keep your boundaries
There is no need to include a difficult or unsafe person in the exercise. Kindness can include choosing distance, changing a practice or recognising that you have done enough.
Turn it into something observable
Choose one modest action: a patient reply, a practical offer of help or a needed break. Record the action you intend to try, rather than judging whether you felt kind enough during the recording.
General wellbeing guidance from Mahonie. Adapt or stop any practice when you prefer.