Please find a very comfortable position.
Keep your back straight as much as you can.
Gently close your eyes.
Take a few deep long breaths and relax your whole body.
Calm down your mind.
Relax your whole body from the top of your head to the tip of your toes.
Observe all the different parts of your body individually and see if they are relaxed,
Pre-pronged,
Tensioned and stress.
Breathe in deeply,
Breathe out softly.
Breathe in deeply,
Breathe out softly.
Relax your whole body.
Calm down your mind.
Relax relax relax.
Relax relax relax.
Relax relax relax.
Let's practice loving kindness meditation,
Thinking,
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 and repeat them to yourself.
May I be well,
May I be happy,
May I be peaceful.
May I be well.
If you know how to love yourself,
It's much easier to love others.
Feel peaceful loving thoughts to yourself.
May I be well,
May I be happy,
May I be peaceful.
Wish to yourself,
Bless to yourself.
May I be free from mental and physical suffering.
May I be free from illness,
Fear,
Anger,
Jealousy,
Ego,
Worrying.
May I be free from all the negative thoughts.
May I be well,
May I be happy,
May I be peaceful.
Understand this moment,
How important self-love.
Send your loving thoughts towards to yourself.
May I be well,
May I be happy,
May I be peaceful.
Now,
Think about.
.
.
About your family,
Friends,
Your loved ones individually.
May my parents,
Husband or wife,
Boyfriend or girlfriend,
Children,
Grandchildren,
Your best friend,
Your close friends,
All brothers and sisters.
May all my family be well,
Be happy,
Be peaceful.
May all my family members be well,
Be happy,
Be peaceful.
May all my family be well,
Be happy,
Be peaceful.
May I be well,
May I be well,
Be peaceful.
Now,
Think about.
.
.
In your life,
Maybe different person,
Difficult person.
Maybe in your family or your friend,
Maybe different person,
Difficult person.
Send your loving kindness for your difficult person.
May my difficult person be well,
Be happy,
Be peaceful.
Now,
Extend all of your loving kindness and compassionate thoughts towards people in our world.
So many people are suffering mentally and physically.
Some people are in fear,
Pain,
Misery,
Sickness.
In this world,
Some people,
Children are dying every day without food,
Water,
Medicine.
Now we cannot do anything physically but we can send our loving thoughts to them.
We can bless to them,
Wish to them.
Send your loving and compassionate thoughts to the whole world.
May all living beings be well,
Be happy,
Be peaceful.
May all human beings and non-human beings and also think about your pets.
May all living beings be well,
Be happy,
Be peaceful.
May all living beings be free from mental and physical suffering.
May they be free from fear,
Anger,
Sickness,
Jealousy,
Ego,
Worrying.
May they be free from all the negative thoughts.
May they be well,
May they be happy,
May they be peaceful.
May they be well,
May they be happy,
May they be peaceful.
We can practice mindfulness breathing meditation.
Please slowly turn your attention to the subtle sensation of the breath,
Your natural whole breath.
If you want to change your posture,
Anytime you can change your posture,
Do it mindfully and slowly.
Keep your back straight,
It's very helpful to breathe.
No need to control your breathing,
Center attention to the tip of your nose.
Take in every breath mindfully,
Take out every breath mindfully.
Breathe in mindfully,
Breathe out mindfully.
So many thoughts,
Sensations,
Feelings,
Sounds come to your mind.
Let them come and go,
Focus on your natural,
Ordinal breath.
Breathe in mindfully,
Breathe out mindfully.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in mindfully,
Breathe out mindfully.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe out.
Breathe in.
Breathe out.
Breathe out.
Release your mind.
Please bring it back to the breath.
Breathe in mindfully,
Breathe out mindfully.
Breathe in.
Breathe out.
Breathe out.
Breathe out.
Breathe in.
Breathe out.
This is the moment,
This moment is wonderful moment.
Be mindful about your natural,
Ordinal breath.
Breathe in mindfully,
Breathe out mindfully.
Breathe in.
Breathe out.
Breathe out.
Breathe out.
Breathe in.
Breathe out.
Breathe out.
Breathe in.
Now observe your mind,
Observe your body.
Your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice meditation every day.
Keep in ourselves happy,
Peaceful and balanced.
Make a strong determination to practice meditation every day,
At least 5 or 10 minutes.
Please bring your palms together in front of your heart.
May peace be with you.
May all living beings be well,
Be happy,
Be peaceful.
Thank you very much.
Please open your eyes.
