Let's start with just placing our two hands on our heart centre and taking some deep breaths in.
Inhaling exhaling inhale through the nose holding the breath for one two three four five exhale out the mouth inhale through the nose holding the breath for one two three four five exhale out the mouth and just also making sure you're in a comfortable position so when you have cross leg or sitting on your ankle,
Sitting on your heels or in a chair and then you can put your hands in our mudra and place your hands on your knees.
So let's start with a loving kindness guided practice.
So loving kindness or metta.
So starting with yourself bring your attention to yourself today knowing whatever you are facing at the moment whatever challenges in your life you're facing at the moment bringing those to mind and making the wish may I be well may I be happy may I calmly and peacefully move through all of my current challenges in my life with the understanding that I'm doing the best at all times with the knowledge the tools and the understanding I have of life at the moment.
So just focusing yourself on yourself right now in the present day and now staying with our loving kindness meditation bring your mind back to your childhood remembering what it was like to be a child connecting with your inner child and remembering all the challenges difficulties all the things that were going on for you as a child all the things that you faced knowing that you knew very little about life you were at the mercy of your family your parents your school environment all of these things happening around you and you were doing the best that you could with the tools the knowledge and the understanding of life you had at the time so sending back in time loving kindness to that little child that you once were bringing her I am to mind and sending lots of love and kindness to that beautiful young child and now moving from that young child into your young adulthood so you might be a young adult still now if you are staying with your present self if you're not going back to that young adulthood time bringing to mind everything that was going on for you in your life at that time remembering the difficulties the challenges that you had to overcome all of the lessons and life lessons you were learning at that time and sending your loving kindness your meta energy back to yourself as a young adult recognizing that you were always doing the best that you could with the tools and knowledge and the understanding you had of life at that time and then coming back to yourself back to the present moment giving all your loving kindness your meta energy to yourself with the wish that may I be well may I be happy may I be free from suffering and now let's extend this meditation out to all of your friends and family members may all my friends all my family members may they be well may they be happy may they be free from suffering understanding that they too are also doing the best that they can with the tools the knowledge the understanding they have a lot of life right now sending out your loving kindness to all your friends and all of your family members may they be well may they be happy may they be free from suffering and now bringing the attention to let's bring somebody in your life a difficult person bringing up a difficult person in your life knowing that they too are facing all of their own difficulties and challenges in their life right now you may not understand why they behave the way they do they also may not understand why but they also are doing the best that they can with the tools and the knowledge and the understanding they have of life so sending your loving kindness out to any difficult people that you have in your life may they be well may they be happy may they be free from suffering and finally extending out this meditation to everybody in your country and everybody in the world all of the people in the world are all facing all of their own particular challenges difficulties areas for growth in their own lives sending out the wish to all the people in the world that they be happy that they be well that they be free from suffering suffering may all the beings all the people in the world be happy may they be well may they be free from suffering and then finally bring the meditation back to yourself today putting your hands back on your heart connecting it with your heart energy and making the wish for yourself again may I be well may I be happy may I be free from suffering may you be well may you be happy may you be free from suffering and may you have a beautiful day today let's just finish by rubbing our hands together and just placing our hands over our eye and namaste thank you and I will see you next time
