Please sit in a quiet and comfortable posture.
Bring your back straight as much as you can.
Slowly close your eyes.
Take a few deep long breaths and relax your whole body.
We can spend few minutes with our body.
Relax your shoulders,
Your chest,
Both of your hands,
Fingers,
Also relax your legs.
Toss and relax your whole body.
Relax,
Relax.
Relax,
Relax.
Relax,
Relax.
Relax,
Relax.
Now we can practice loving kindness meditation.
Firstly feel yourself as your best friend.
You are the best friend of yourself.
That's why you are here.
As a best friend you are always going to take care of yourself mentally and physically.
Again feel yourself as your best friend.
With that beautiful feeling say these words to yourself lovingly and kindly.
May I be well.
May I be happy.
May I be peaceful.
May I be able to find noble friends.
May I be able to find comfortable and relaxed life.
May I be strong and healthy mentally and physically.
Say to yourself,
Wish to yourself,
Bless to yourself lovingly and kindly.
Bless to yourself lovingly and kindly.
Self-love is important.
It is mean you are never going to hurt anyone.
May I be free from stress,
Anxiety,
Tension,
Difficulties,
Worries,
Illness,
Anger.
May I be free from all negative thoughts.
May I be free from all negative thoughts.
May I be well.
May I be happy.
May I be peaceful.
May I be strong and healthy mentally and physically.
May I be happy.
In this moment you are developing your loving thoughts.
Your heart is full of love,
Full of compassion.
Now we can send loving and kind thoughts towards to your family.
Imagine you all family members.
In their faces individually.
Also if you want to bless someone especially in your family who is in difficult time,
You can focus that person too.
All my family members be well,
Be happy,
Be peaceful.
May they be able to find noble friends.
May they be able to find comfortable and relaxed life.
May they be strong and healthy mentally and physically.
May they be well.
May they be well.
May they be free from stress,
Anxiety,
Tension,
Worries,
Difficulties,
Illness,
Anger.
May they be free from all negative thoughts.
Yesterday most people in this world talk about love.
They think about love.
As a loving community this is the wonderful time to practice your love,
Your compassion.
Now we can send your loving and kind thoughts towards to the world.
Send your loving thoughts without any discrimination.
We all are human.
All the living beings be well,
Be happy,
Be peaceful.
May they be able to find noble friends,
Relax life,
Comfortable and healthy environment.
May they be strong and healthy mentally and physically.
If you want to change your posture you can change it anytime.
Do it mindfully and slowly.
All the living beings be well.
Be happy.
Be peaceful.
This is the time to practice your unconditional love.
If you have any difficult one,
Any enemies or any annoying people in your life,
Think about them.
No need to get angry.
Try to send your loving and kind thoughts towards to them.
May my difficult people be well,
Be happy,
Be peaceful.
May they be strong and healthy mentally and physically.
May they be able to find noble friends and peaceful environment.
May they be able to find noble friends and peaceful environment.
In this moment,
You are the one of the loveliest person in this world.
You are practicing loving thoughts.
You are developing loving thoughts.
Try to develop your loving and kind thoughts every day.
This loving kindness meditation,
It is kind of forgiveness practice.
Now we can practice mindfulness meditation.
Take a few deep long breaths and slowly focus your breathing process.
Bring attention to the tip of your nose and take each breath mindfully.
Breathe in mindfully and breathe out mindfully.
No need to control your breathing.
Just focus your natural ordinary breath.
There are two ways you can practice your breathing meditation.
You can focus your breathing process.
Breathe in and breathe out and you can observe it.
Also,
You can count your breath 1 to 5.
You can count like this.
Breathe in 1 and breathe out 1.
Again breathe in 2.
Breathe out 2.
You can count like this 1 to 5.
Then you can begin again from number 1.
Just find what is easy for you and practice.
So many thoughts,
Memories come to mind.
Your past memories,
Future plans.
Let them go.
Enjoy this present moment.
Thank you.
Guys,
So mind,
Please bring back to the breath.
Breathe in mindfully and breathe out mindfully.
Now you can slowly focus inside.
Try to understand nature of your mind.
When you see you inside,
You can observe your good mind,
Your skillful mind,
Your good qualities.
Try to develop your good mind,
Good qualities every day.
Also,
You can see your un-skillful mind,
Your negative thoughts.
No need to worry about it.
Understand is the important.
Try to take them out day by day,
Step by step.
Now your mind and body are relaxed,
Peaceful and calm.
Please bring your palms together in front of your heart.
Make a strong determination to practice this meditation every day at least 5-10 minutes.
May peace be with you.
All the living beings,
Be well,
Happy and peaceful.
Thank you very much.
Open your eyes.
