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,
Chest.
Your left arm,
Right arm.
Also your belly.
Your left leg,
Right leg.
Fingers.
Relax your whole body.
Relax your mind.
Relax.
Relax.
Relax.
Relax.
Now let's practice loving kindness meditation.
Say 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.
Try to feel your heart full of love.
May I be well.
May I be happy.
May I be peaceful.
Understand the meaning of each word deeply and clearly.
Repeat them to yourself.
Feel happy and peaceful.
May I be free from suffering.
Illness,
Fear,
Jealousy,
Ego,
Worries,
Difficulties.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
Just listen your heart.
What does your heart say?
Are you happy person?
Are you will person?
Are you peaceful person?
Understand yourself,
Who you are.
Now think about your family,
Your friends.
Parent,
Husband or wife,
Children,
Sisters or brothers,
Your girlfriend or boyfriend.
Bless 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.
If you have unconditional love,
You are never going to separate your enemies or difficult people.
If you have enemies or difficult people,
You can focus them.
Bless to them.
May my enemies or difficult people be well,
Be happy,
Be peaceful.
May they be well.
Bless to them.
May my family free from suffering,
Illness,
Fear,
Jealousy,
Ego,
Worries,
Difficulties.
May they be well.
May they be happy.
May they be peaceful.
May they be well.
May they be happy.
May they be peaceful.
When you get any pain,
Knee pain,
Neck pain or back pain,
You can focus that all the pain.
Just think,
I am well,
I am happy,
I am peaceful.
Don't get any anger thoughts with your body.
It is so innocent.
Be kind to your body.
Don't separate the people,
Black people,
White people,
Hindu people,
Muslim people,
Christian people or Buddhist people.
We all are human.
Bless 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 all living beings,
Human beings,
Non-human beings and also environment be well,
Be happy,
Be peaceful.
Now,
Slowly turn your attention to your breath.
Take a few low breaths and understand breathing process.
Mindfully observe each breath.
Breathe in mindfully,
Breathe out mindfully.
Now you can see there are four types of breaths.
Deep breaths in and out,
Short breaths in and out.
Just understand your breathing process.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe out.
Breathe in,
Breathe out.
Breathe out.
No need to control your breathing.
Center your attention to the tip of your nose.
Breathe in mindfully,
Breathe out mindfully.
Breathe in mindfully,
Breathe out mindfully.
Breathe in,
Breathe out.
You are like a sky.
Think about a sky.
There are so many clouds.
Come and go.
Come and go.
Some clouds are very heavy and dark.
Some of them very pure,
Also light.
There are so many thoughts,
Sensations,
Come to your mind.
Some thoughts are very dark and also heavy.
Some of them very light and pure.
The sky,
Don't try to hold at all the clouds.
Let them go.
Let them go.
Focus your natural,
Ordinary breath.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe out.
Where is your mind?
Return your thoughts to the breath.
Breathe in mindfully,
Breathe out mindfully.
Breathe in mindfully,
Breathe out mindfully.
We all know we cannot breathe past breath.
We cannot breathe future breath.
Just we have to breathe present breath.
It means we have to live with the present moment.
This moment is wonderful moment,
Peaceful moment.
Just enjoy.
It is not come back again.
It is not come back again.
It is not come back again.
It is not come back again.
Look at the inside,
Not outside.
When you look at your inside,
You can see your inside,
How many thoughts come to your mind during the meditation time.
Then you can see how many qualities you have.
When you see your qualities,
You can cultivate,
You can develop them.
Because you have big energy,
Enough capacity for that.
When you see your bad things,
Bad mind,
Unwholesome mind,
Find the root of unwholesome thoughts.
Dig the root,
Pull it out.
Again you can cultivate,
Develop your wholesome mind,
Good mind.
Be mindful,
Understand your inside,
Find yourself who you are.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important to practice this meditation every day.
It is bring to you your own happiness,
Balance,
Wisdom,
Everything.
Now make a little smile on your face and bring your plumb together in front of your heart.
Make a strong determination to practice this meditation every day,
At least five minutes.
May peace be with you,
May all living beings be well,
Happy and peaceful.
Thank you very much.
Open your eyes.
