Bua Meditasi Today we will practice loving kindness meditation.
The purpose of this meditation is to expand your love and your compassion to your surroundings and to yourself.
Find the most comfortable positions of the sitting.
You may sit on a chair or just lying on your back if you feel not comfortable having the practice of sitting on the floor or on the cushions.
Feel your sitting bones in the ground.
Lengthen your lower back.
Roll your shoulder back,
Smile to your face,
Relax the whole body and close your eyes.
Start to observe your breath.
Take a deep and long inhale to your nose and exhale to your mouth.
Take a deep inhale to your nose and letting go more to your mouth.
Take a deep inhale smile to your face and exhale to your nose,
Relax your face and your shoulder.
Take a deeper inhale smile to your face and exhale relax your whole body.
Aware of your natural breathing,
Just relax the way you are.
Let go all the control of yourself,
Letting go even more.
Start to observe the whole body,
Start from your crown,
Down to your face.
Feel the prana flowing through your neck and release all the burden in your shoulder.
Just letting go through your hands,
Feel the vibrations of the prana in your spine,
Tailbone,
Above sitting bone.
Take a deep inhale to your nose and letting go the prana flow to front of your body,
To your chest,
To your stomach and flowing down,
Down to your toes.
Where when you inhale,
You absorb all the positive energy from the surrounding.
And aware when you exhale,
You relax two times than before.
Feel the soft of the air flowing into your heart center,
In the center of your chest.
Smile from your heart and feel the vibrations of the love,
Of the kindness,
Of the compassion in every breath that you take.
Just let it be flowing to all part of your body,
To every cell of your body.
Start to visualize one person that you must love in this world.
Visualize he or she sitting in front of you and meditating with you right now.
You can feel his existence.
You can feel the vibrations of the love to him or her.
And smile in your face.
You can see him smiling at you.
The more you let go,
The more the soul can feel the love that you send.
Fibrating in the heart.
The more you let go,
The more the soul can feel the love that you send.
And in your heart,
You may say to this person,
May you be healthy,
May you be happy,
May you free from suffering.
You feel this person's recover and can feel deeply the vibrations that you send,
The happiness,
The affirmations that you send.
And you can feel deep inside your body.
And repeat this sentence several times and let it vibrate inside you.
May you be healthy,
May you be healthy,
May you be happy,
May you be happy,
May you free from suffering,
May you free from suffering.
Meditation continues.
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Slowly bring back your awareness to the whole body.
You can feel the lightness in your body,
The gentleness in your mind.
And start to observe your breathing.
And you can feel the love for the rest of your day.
Namaste.
