Let's take a seat,
A comfortable seat.
And first we start with just taking a pause.
You can close your eyes if you will.
And next,
You know,
15 minutes or 20 minutes or so,
You don't have to do anything.
Enjoy the silence,
The stillness.
And start to feel the breath.
Just like you always practice,
Start to settle in with the body sensation.
Just really be open to whatever sensation arising.
And if the mind wanders gently without getting frustrated in any way,
Bring attention back to the breath.
And shift the attention gently to the head.
Just notice some extra tension that's arising and maybe between eyebrows or neck or head or jaw even.
And allow them to relax and you can start to say in your head silently,
May this body be at ease.
May this body be relaxed.
And slowly bring attention to the torso,
Shoulders relaxed.
And the torso holding and the belly.
May this body be at ease.
May this body be happy.
And bring attention down to the lower part of the body,
Maybe the hip flexor or maybe you have some tension in the leg,
Feet.
May this part of the body be well and happy and at ease.
And we all have this sensitive heart that cares about the body,
Sensitive heart that even cares to practice.
So that's basic,
Really,
Really important,
Loving,
Kindness,
The heart quality.
We just send simple goodwill towards ourselves.
You can silently say,
May I be well,
Happy and peaceful.
If it's too much,
I don't think that's too much for you guys,
You guys speak English,
But you can just say happy,
Repeat the word happy.
And well meaning,
May I be safe and protected from harm.
Or so well meaning,
May I be healthy and strong a body.
May I be happy and peaceful of mind.
May my life unfold with ease.
Any phrase that means something to you,
Just keep repeating silently.
Of course your mind wonders if you didn't know already.
As soon as you realize you just sang like a bride,
You come back to the phrase over and over.
May I be well,
Happy and peaceful.
And slowly bring.
To your mind somebody really easy to love or somebody who helped you in a very meaningful way.
Your family or even pet.
Somebody who provides really this unconditional love of loving kindness.
And simply.
See them relaxed and comfortable.
And send them the goodwill of may you be well,
Happy and peaceful.
Maybe safe and protected from harm.
May you find happiness.
May you find peace.
May your life unfold with ease.
May you be well,
Happy and peaceful.
May you be well,
Happy and peaceful.
And sensitive heart just naturally starts to grow and extend.
And if you can bring somebody to your mind neutral person who you don't really know that well nor dislike or like.
Door guy or.
Register person.
Even those people who's maybe in the background in daily life,
You can even send them.
May you be well,
Happy and peaceful.
Because we all have complicated life.
Maybe say.
And protected from harm.
May you be free from mental and physical suffering.
May you never be separated from joy.
May you find peace.
May you be well,
Happy and peaceful.
And if you don't have that much relationship with them,
The mind may tend to wonder a little more,
But you can start again and again whenever you realize the mind has wandered.
And you can bring somebody in your mind.
You're having difficulty with difficult person.
Again,
You don't have to bring somebody who hurt you the most.
Just.
General conflict.
And even even with that.
They just want to be happy.
So we send them.
This quality of love,
Loving kindness naturally grows and without any boundaries.
And if you start to feel angry or frustrated,
You can send goodwill towards yourself again,
Even with that emotional state.
May I be well,
Happy and peaceful.
And you can go back to the difficult person again when you feel ready.
And you allow the.
Sensitive heart to care for.
All beings everywhere.
Maybe start with the people around you.
May we be well,
Happy and peaceful.
Maybe people in this whole building.
Maybe all be well,
Happy and peaceful.
And to the city.
State.
The country.
The whole world.
The planet.
Without any exception.
May we be well,
Happy and peaceful.
Slowly bring the phrase to yourself again.
Bring it back as an intention.
To spend the rest of the day.
Well and happy and peaceful.
Intention to live.
Tomorrow.
To be well and happy and peaceful.
When the bell rings,
Just listen to it until it lights down.
When you feel ready,
Slowly open your eyes.
