Namo Buddhaya.
Hello my dear friend.
I hope you are doing well and happy.
Today we are going to practice wonderful meditation.
We are going to practice loving kindness meditation.
Practicing loving kindness meditation really important to have a happy life.
Why?
Practicing loving kindness meditation helps us to get rid of the anger.
Anger is a defilement,
Negative state that destroys our happiness.
It is really important to free our minds from anger to have a happy and joyful life.
And also practicing loving kindness meditation helps us to have a healthy relationships with our beloved ones.
Dear friends,
In this meditation I'm going to say phrases that express love and compassion.
And also there are few parts,
Few sections of this meditation.
First we spread love and compassion toward ourselves.
Then we spread love and compassion toward other beings in this world.
There are a few parts,
A few sections of this meditation.
When I say the words of each part of the meditation,
Listen to me and try to say my words in your mind.
Then when I stop saying the words,
You can again say those words in your mind on your own without my guidance.
When you finish saying the words in your mind,
Be mindful of your thoughts until I start to say the words of next part of the meditation.
And also when you say the words in your mind of this meditation,
Try to follow my rhythm because it will help you to relax and calm down your mind.
Now sit on a comfortable position.
Straighten your body.
Before closing your eyes for this meditation,
Pay attention to the feelings in your body.
It helps you to bring your focus to this present moment.
Now slowly close your eyes.
Again pay attention to the feelings in your body.
Now be mindful of your thoughts.
Observe your thoughts.
Don't hold on to any thought.
Let thoughts come and go.
Now listen to me.
May I be free from anger?
May I be free from ill will?
May I be free from jealousy?
May I be free from mental suffering?
May I be free from physical suffering?
May I live in peace?
May I live happily?
Listen to me.
May all beings in this place be free from anger,
Be free from ill will,
Be free from jealousy,
Be free from mental suffering,
Be free from physical suffering.
May they live in peace.
May they live happily.
May all beings in my neighborhood be free from anger.
Be free from ill will.
Be free from jealousy.
Be free from mental suffering.
Be free from physical suffering.
May they live in peace.
May they live happily.
May all beings in this city be free from anger.
Be free from ill will.
Be free from jealousy.
Be free from mental suffering.
Be free from physical suffering.
May they live in peace.
May they live happily.
May all beings in this state be free from anger.
Be free from ill will.
Be free from jealousy.
Be free from mental suffering.
Be free from physical suffering.
May they live in peace.
May they live happily.
May all beings in this country be free from anger.
Be free from ill will.
Be free from jealousy.
Be free from mental suffering.
Be free from physical suffering.
May they live in peace.
May they live happily.
May all beings in this world be free from anger.
Be free from ill will.
Be free from jealousy.
Be free from mental suffering.
Be free from physical suffering.
May they live in peace.
May they live happily.
Repeat after me in your mind.
May all beings live happily.
Pay attention to your body and slowly open your eyes.
