As we begin this meditation,
Choosing whether to sit or to lie down.
If you're sitting,
Choose a way that you can be comfortable and alert.
It is better if you can sit with your head,
Neck and back aligned.
Nice strong straight back,
Soft open front.
And if you are lying down,
See if you might have your arms and your legs gently falling away from the body.
Again,
Taking some care and some time now to get the body nice and relaxed.
I'm going to ring the bell three times.
Listen to the sound of the bell.
Listen to the echo of the bell.
And take this time now to get yourself focused and centered.
Clear your mind from all the other thoughts and focus your mind on the body.
Look at your body objectively.
You are the observer and the body is the observed.
Begin to relax from your forehead.
Feel the scalp.
Feel the forehead.
Feel the subtle sensations and relax.
Relax your face,
Cheeks,
Eyebrows and nose.
Gently touch and feel with your mind.
Feel the subtle sensations and relax.
Relax the neck and the shoulders.
Even if you cannot relax,
Keep on thinking the word relax throughout this practice.
Relax the right arm from the shoulders down to the fingers.
Feel like you are gently stroking the arm with your mind.
Feel the sensations.
Feel the tensions and relax.
Relax the left arm from the shoulders down to the fingers.
Relax the back from the neck down to the buttocks.
Your body can feel your thoughts.
Your body responds to your thoughts.
So relax deeply.
Connect it to your body.
Feel and relax.
Relax the chest.
Relax the abdominal muscles.
Feel the rise and the fall of the abdomen.
Relax the left thigh and the right thigh.
Feel deeply the sensations.
Your body communicates through sensations.
So feel the sensations.
Feel the tension and relax.
Relax the calves,
Ankles and your feet.
Feel your legs all the way down to the feet.
Relax.
Feel your whole body with your mind.
Pay attention to your whole body.
Experience relaxation and peace.
Feel harmony with your body.
Feel close to yourself.
Feel peaceful,
Loving thoughts towards yourself.
Let us begin the loving kindness meditation.
Thinking thus,
May I be well,
Happy and peaceful.
May I be well,
Happy and peaceful.
Let the loving,
Peaceful thoughts come from the centre of your heart.
Feel like you are blessing yourself with your own loving thoughts.
May I be well,
Happy and peaceful.
Feel the meaning of each word.
Feel it clearly and deeply.
And repeat it to yourself.
May I be well,
Happy and peaceful.
You can bless yourself with your own loving thoughts.
So feel caring,
Loving,
Compassionate thoughts towards yourself.
And very clearly think,
May I be well,
Happy and peaceful.
Feel the loving,
Compassionate,
Positive thoughts in the centre of your heart.
And focus it out to your family.
Thinking,
May our parents,
Grandparents and family members be well,
Happy and peaceful.
May our parents,
Grandparents and family members be well,
Happy and peaceful.
Don't let other thoughts distract you.
This is the time for you to remain positive and connected to those compassionate,
Loving thoughts.
And direct those thoughts to them.
So keep away all the memories and negative thoughts.
May our parents,
Grandparents,
Family members be well,
Happy and peaceful.
Remain deeply connected to the meaning of these three words.
Well,
Happy and peaceful.
May our friends,
Relatives and neighbours be well,
Happy and peaceful.
Extend our loving thoughts,
Compassionate,
Caring thoughts,
Beyond your house,
Beyond your family.
May our friends,
Relatives and neighbours be well,
Happy and peaceful.
Be well,
Happy and peaceful.
And feel compassionate,
Loving thoughts.
May all of us doing this practice be well,
Happy and peaceful.
Be lovingly connected to everybody who has done this practice.
May all those doing this practice be well,
Happy and peaceful.
Be well,
Happy and peaceful.
May all human beings be well,
Happy and peaceful.
May all human beings be well,
Happy and peaceful.
Think of all human beings as one family.
Connect with them with compassionate,
Loving thoughts.
And send your well-wishing,
Your caring,
Positive thoughts out to the world.
Very clearly think,
May all human beings be well,
Happy and peaceful.
May all human beings be well,
Happy and peaceful.
We are all brothers and sisters of one large family.
So feel loving energy in the centre of your heart.
And extend it out to the world.
May all human beings be well,
Happy and peaceful.
May all non-human living beings be well,
Happy and peaceful.
All the creatures big and small on this planet and beyond this planet.
Be well,
Happy and peaceful.
May all living beings be well,
Happy and peaceful.
May all non-human living beings be well,
Happy and peaceful.
Connect with all life with loving,
Compassionate feelings.
And very clearly think,
May all living beings be well,
Happy and peaceful.
Be well,
Happy and peaceful.
May all living beings be free from pain and suffering.
May all living beings be free from pain and suffering.
May all living beings be free from pain and suffering.
Now come back to your body and feel your whole body with your mind.
Focus your mind on your breathing and feel the breath.
Every breath you take in and take out is taken mindfully.
When you breathe in,
You take out.
Every breath you take in and take out is taken mindfully.
When you breathe in,
Feel the movement of your breath in the inner walls of the nostrils.
Just tuning in to the sensation in the inner wall of the nostrils and follow that sensation.
As you breathe out,
Follow the sensation again.
All your senses are now fully focused on your breath.
Focused on the sensations of the movement of your breath in the nostrils.
Concentrate on your breathing now for a few minutes.
When the mind wanders away in the imagination to the past or to the future,
Remind yourself of the present and come back again.
You always breathe in the present.
You don't breathe in the past moment.
You don't breathe in the next moment.
You breathe always in this moment.
So come back to the present.
Come back to this moment.
Come back to your breath.
Let the sounds come and go.
Let the thoughts come and go.
Slowly come back to your breathing again.
Feel the freshness and the warmth of each breath.
As you observe the movement of the sensations of the breath in the inner walls of the nostrils.
Let each breath relax the body and the mind.
Don't try to fight with your thoughts.
Don't try to repress your thoughts.
Be aware of your thoughts.
Let them come and go.
Slowly come back to your breathing again.
Remain in the present.
Remain with your breath.
Experiencing the liveliness and the freshness of the moment.
Let each breath relax the body and relax the mind.
Let each breath relax the body and relax the mind.
Now you can pay attention to your whole body again.
Feel the peace and the relaxation.
Feel close to yourself and experience the peace and the relaxation.
This is an excellent time to remind yourself of a few positive self-reflective affirmations.
For centuries,
Philosophers and great thinkers,
Spiritual leaders,
Have discovered and marveled at the incredible powers of the healing mind.
As a human being,
You also possess those powers within you.
You can use your own inner powers to create a more balanced,
Healthy lifestyle.
To move away from stress and burnout,
Towards a deeper sense of well-being and connection.
Therefore,
In this moment,
Accept and believe in the powers of your own mind.
Believe in yourself.
As a human being,
You're part of the incredible force,
What we call life.
Let us make a genuine effort to create and cultivate love,
Patience,
Gentleness and sensitivity in our minds and our hearts.
Knowing that these positive qualities are essential factors to make your life more meaningful,
Alive,
Happy and joyful.
Find time just to be with yourself,
To be quiet and to be self-reflective,
At least a few minutes a day.
May peace be with you.
May you be well,
Happy and peaceful.
Now,
Be fully aware of your whole body.
Feel close to yourself and to your body.
Feel connected to yourself,
Lovingly and respectfully.
I'm going to ring the bell three times.
Listen to the bell.
Listen to the echo of the bell and experience peace.
Afterwards,
You can slowly open your eyes.
