Please find your comfortable posture.
Sit comfortably.
Keep your back straight as much as you can.
Gently close your eyes.
Gently bring your attention to your body.
Now take a few lower breaths and relax your whole body.
Relax your muscles,
Head,
Neck,
Shoulders,
Your left arm,
Right arm,
Also chest,
Belly,
Your legs and fingers and relax your whole body,
Relax your mind.
Relax,
Relax,
Relax.
Relax.
Now focus on yourself.
Make a little smile in your face and think again and again.
Just repeat this word to yourself.
May I be well,
May I be happy,
May I be peaceful,
May I be well,
May I be happy,
May I be peaceful.
Understand the meaning of each words deeply and clearly.
Repeat them to yourself.
May I be well,
May I be happy,
May I be peaceful.
.
.
.
May I be free from suffering,
Illness,
Fear,
Jealousy,
Ego,
Anger,
Worrying difficulties.
May I be well,
May I be happy,
May I be peaceful.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
Of the mind.
No need to control your thoughts,
Just look at them,
Understand about them,
Their situation.
Now share your loving thoughts too around the world.
Don't separate the people,
Black,
White,
Hindu,
Muslim,
Christian,
Buddhist.
We all are human,
Blessed to them.
May they be well,
May they be happy,
May they be peaceful.
May they be well,
May they be happy,
May they be peaceful.
May they be well,
May they be happy,
May they be peaceful.
May all living beings,
Human being,
Non-human being,
Be well.
Human being,
Be well,
Be happy,
Be peaceful.
Be well.
Now slowly turn your attention to your breath.
Take a few long breaths and understand your breathing process.
Mindfully observe each breath.
Breathe in mindfully,
Breathe out mindfully,
Breathe in mindfully,
Breathe out mindfully,
Breathe in,
Breathe out.
Now you can see there are four types of breaths,
Deep breaths in and out,
Short breaths in and out.
Just observe and understand your breathing process.
Breathe in,
Breathe out.
Breathe out.
Breathe in.
No need to control your breathing.
Center your attention to the tip of your nose.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe out.
You can see there are so many thoughts.
Come and go.
Come and go.
Come and go.
Thoughts are come and go.
Don't try to give any take for that.
Just understand.
When you get angry and think I got angry,
Just three times,
Then come back to the breath.
Breathe in,
Breathe out.
Breathe out.
Breathe out.
Just think few times.
When you breathe in,
Just think arising.
When you breathe out,
Think disappearing or passing,
Arising and disappearing.
Arising and disappearing.
Same way thoughts are arising and disappearing.
And everything in the world arising and disappearing.
All the things in the world changing.
Every means.
You need to understand nature of the life.
Our mind is changing every time,
Every year,
And also our body is changing too.
Everything is impermanent,
But you have to understand that nature of the situation,
Nature of the life.
Again,
Come back to the breath.
Breathe in,
Breathe out.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice this meditation every day.
It is bring to you happiness,
Your own balance,
Your own happiness.
Now just listen this chant and concentrate your mind.
If you want to bless someone,
You can think about them and send this spiritual blessing to them.
You can be well,
Happy and peaceful.
Just listen this chant and concentrate your mind.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice this meditation every day.
Breathe in,
Breathe out.
Breathe out.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice this meditation every day.
Breathe in,
Breathe out.
Breathe out.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice this meditation every day.
Breathe in,
Breathe out.
Breathe out.
Breathe out.
Breathe out.
Breathe out.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice this meditation every day.
Breathe in,
Breathe out.
Breathe out.
Now your mind and body are relaxed,
Peaceful and calm.
Make strong determination to practice this meditation every day at least two minutes.
Please bring your hands together in front of your heart and make a little smile in your face.
May peace be with you.
May all living beings be well,
Happy and peaceful.
Thank you very much.
Open your eyes.
