Relax and make yourself comfortable.
Close your eyes.
Notice how you feel.
If you have tension in any part of your body,
Let it go and let it flow.
Allow yourself to relax as deeply as possible.
If there are thoughts that come,
Allow them to be.
Thoughts come and go.
It is important to let them flow without following them and without being identified with them.
Be here now,
Present to this moment.
In the present moment there is no past,
No future.
In this natural state there is nothing to control,
Nothing to project.
We just have to be here now and live every moment one after another.
Now start following your breath.
Breathing in and out.
Breathing in from your nose and out from your mouth.
Feel the energy that moves in your body.
Now start breathing more deeply.
You will feel a deeper relaxation.
After some deep inhalation and exhalation,
Return to natural and normal breathing.
Now shift your attention to the heart.
You can even place one or both hands on your heart.
With certainty and confidence repeat,
May I live in love,
In harmony,
In health.
Another time,
May I live in love,
In harmony,
In health.
It is possible that it may be difficult to repeat these words and thoughts or feelings may emerge.
Let them flow and keep repeating.
With confidence,
I live in love,
In harmony,
In health.
With every breath,
Make sure that these words with loving kindness from your heart are spread to every cell of your body.
Now call to mind someone whose presence is pleasant to you,
With whom you feel comfortable with.
It can be a family member or a friend.
Say the name of this person and imagine that he is sitting in front of you.
Repeat.
May you live in love,
In harmony,
In health.
While you repeat these words,
Connect with your heart and smile.
With each breath,
Let these words with loving kindness be spread from your heart to every cell of your body.
And then imagine that these positive vibrations radiate from your body to touch this person.
Embracing him,
Her in body and spirit.
Repeat again with confidence.
May you live in love,
In harmony,
In health.
With every wish that you send,
Imagine that the person receives a loving embrace with kindness.
Now think of someone that you don't know well and for whom you don't feel any particular feeling.
Someone who works in a store for example,
Or someone who you meet at your workplace or somewhere else.
Imagine that this person sits in front of you.
Repeat.
May you live in love,
In harmony,
In health.
While you repeat these words,
Connect with your heart and smile.
With each breath,
Let these words with loving kindness be spread from your heart to every cell of your body.
And then imagine that these positive vibrations radiate from your body to touch this person.
Embracing him,
Her in body and spirit.
Repeat again.
May you live in love,
In harmony,
In health.
With every wish that you send,
Imagine that the person receives a loving embrace with kindness.
Now think of someone with whom you are having difficulty in your life.
A person in the family,
A friend,
Someone at work.
A person with whom you feel a sort of friction and with whom there isn't good communication.
Say the name of this person and imagine that he,
She is seated in front of you.
Repeat.
May you live in love,
In harmony,
In health.
Direct loving kindness towards this person.
It can be difficult to accept and forgive.
Do the best that you can and allow yourself to be open to a change of feelings in relation to that person.
Keep trusting and having faith.
This transformation of feelings asks for practice and time.
Yet if your intention is pure,
Little by little the change happens.
Let the words that you speak resonate in your body,
In your mind,
In your heart.
Let them go beyond your being and continue to wish with loving kindness.
May you live in love,
In harmony,
In health.
Don't be hard on yourself and don't judge yourself if you also see that this is difficult for you.
While you repeat these words,
Connect with your heart and smile.
With each breath,
Let these words with loving kindness be spread from your heart to every cell of your body.
And then imagine that these positive vibrations radiate from your body to touch this person.
Embracing him,
Her,
In body and spirit.
Repeat again.
May you live in love,
In harmony,
In health.
With every wish that you send,
Imagine that the person receives a loving embrace with kindness.
Now we smile with gratitude.
And let us expand our wishes.
Let's imagine the whole globe in front of us as a little ball.
Thinking of all the living beings on the globe,
We say,
May you live in love,
In harmony,
In health.
Let's bring our hands to our heart now.
Giving thanks for what came to us.
Whatever it is,
It's fine.
When you are ready,
Start moving your hands,
Feet,
And gently open your eyes.
Maintaining this state of gratitude and well-being.
We want to remember that it is important to become grounded in this state of love,
Harmony,
And health.
Through this meditation we learn to cultivate love and kindness.
With the practice of repetition of positive thoughts and visualizations,
It is possible to begin a process of inner transformation.
That will then be reflected in the outer world.
Thank you for being here with me today.
Thank you.
