Here is the Buddhist Metta practice offered in SpiritSpeaks today:
Begin this blessing by offering it to yourself first, then your beloveds, then those you don't know (your city, your country, humanity etc) and then you offer these blessings to those you don't like and find it hard to love.
"May you be free from fear.
May you be free from compulsion.
May you be blessed with love.
May you be blessed with peace."
*taken from Rabbi Rami Shapiro's The Sacred Art of Loving Kindness