Okay,
Please find a relaxed and comfortable posture.
Keep your back straight as much as you can and gently close your eyes.
Take a few peaceful breaths,
Mindfully and slowly.
Breathe in and breathe out slowly and softly to relax your mind and body.
Breathe in and breathe out.
And same time make sure to relax your body from the top of your head to low of your toes.
Gently experience the peacefulness,
Stillness in this room around you.
Breathe in and breathe out.
With having peaceful mind and body,
Let's develop loving friendliness thoughts towards
yourself.
May I be content,
May I be patient,
May I be healthy mentally and physically.
May I be content,
May I be patient,
May I be healthy mentally and physically.
Meaning to yourself,
Wish to yourself.
Understand the deeper meaning of the each words.
If you find one interesting word that you really like to repeat,
That you really need
to practice today,
Focus on that word and continue your practice,
Content,
Patient
your mental and physical wellness.
Now bring to your mind who needs your thoughts,
Your wishes,
That somebody who is having a
difficult time,
Difficult day,
Maybe who is having a bad health condition.
And also think about the name Lenny who passed away few days ago.
Shindu wishes your thoughts.
May my special one be filled with loving kindness.
May he or she be well,
Happy and peaceful.
And same time imagine your loved ones,
Your friends,
Family members,
Whoever close to
you,
Maybe they are in different places,
Different states,
Maybe different countries,
But still
you can connect with them heart to heart.
May my loved ones be filled with loving kindness.
May they be well in mind and body.
May they be free from inner and outer dangers.
May they be able to take care of themselves happily.
Imagine in this moment you are cultivating loving thoughts.
It is very powerful.
There are millions of millions people around the world having a difficult time due to wars,
Natural disasters,
Illness.
It is perfect time to think about them without having any conditions.
May all the living beings be filled with loving kindness.
May they be able to find peaceful and healthy environments.
May they be able to take care of themselves happily.
Also if you have anybody that you do not like to see,
Do not like to talk,
Consider as a
difficult one without having anger thoughts.
Continue your practice towards your difficult ones if you have anybody.
May my difficult ones be filled with loving kindness.
May they be well in mind and body.
May they be able to find noble friends,
Noble guidance.
Now take a peaceful breath,
Slowly and mindfully breathe in and breathe out.
And also it is perfect time to change your posture,
Move your body around if you want.
Slowly bring attention to your breath,
Your natural breath,
Without forcing,
Without controlling
your breath.
Just allow your body to breathe naturally and mindfully watch your inner and outer breath.
Make sure to keep your attention on the tip of your nose,
Then you can feel clearly your
inner and outer breath.
Also if you are having any distractions,
Take a few deep long breaths and come back to your practice.
Let's continue our breathing meditation.
Breathe in and breathe out.
Without worrying future or past,
Experience the moment,
Present moment with focusing on
your natural breathing process.
If you are distracted by your thoughts,
Just know I am having thoughts.
Back to your breath.
Breathe in and breathe out.
When you are inhaling,
You know that your body is inhaling.
When you are exhaling,
You know that your body is exhaling.
Breathe in and breathe out.
Now please take a few peaceful breaths,
Slowly and mindfully.
Breathe in and breathe out.
Breathe in,
I am in peace,
And breathe out,
I am in peace.
And today you all are here.
You spend peaceful,
Relaxed time with yourself.
Appreciate your time,
Your commitment,
Your dedication to the practice.
It is always important to understand this is your practice time.
Whenever you go outside,
There are many moments will approach to you to apply this practice.
Therefore whenever you need,
Use your tools wisely,
Which is your practice.
Please bring your hands together in front of your heart.
Make a commitment to apply this practice every day at least 5-10 minutes.
May peace be with you,
May all the living beings be well,
Happy and peaceful.
Thank you so much.
Slowly open your eyes.
