Take a deep,
Long breath,
Then release,
Then relax your body,
Relax your mind.
One more time,
Breathe in,
Then release.
Experience relaxation and peace,
Feel harmony with your body,
Feel close to yourself.
Now send your loving thoughts towards yourself,
Thinking,
May I be well,
May I be happy,
May I be peaceful.
Now understand the meaning of each word clearly and deeply,
Then repeat it to yourself.
Every time when you repeat those three words,
Try your best to define those three words to yourself,
The way you understand them.
Loving kindness meditation is a progressive practice.
How you understand today,
Tomorrow will be a totally different experience.
While you are repeating those three words,
Make sure deep inside your mind,
Is there any anger-related issues in you?
If you see any anger-related issues in your life,
Please ask the question,
What is the cause?
If I am holding this anger rest of my life,
What are the benefits I am going to have?
Think to yourself,
I deserve peace.
Now send your loving thoughts towards your family.
Think of them individually,
By names.
Some of your family members already left this world,
But they all left some memories with us,
Some are positive,
Some are negative.
Maybe those negative emotions,
Memories you are holding are still hurting.
Now for thinking of those departed relatives,
Send your loving thoughts towards them.
Change your perspective.
We all are human beings.
We all have weakness.
Nobody is perfect.
We are trying our best.
Therefore,
Let go.
Find your peace.
Practice loving kindness.
My brothers and sisters,
Children and grandchildren,
You can make that imagination in your mind.
Imagine their faces.
We all are brothers and sisters in one large family.
Now send your loving thoughts towards whole world.
May all human beings be well,
Be happy,
Be peaceful.
Different people,
Different parts of the world,
Different countries,
Different continents,
Different ethnic groups,
Different tribes.
You all need peace and harmony.
Send your loving thoughts towards whole world,
Not only human beings,
Non-human beings,
Far and close,
Born and unborn.
Seen and unseen.
May all beings be well,
Be happy,
Be peaceful.
Now slowly turn your attention to your breath.
Every breath you take in,
You take out is taken mindfully.
Focus on your natural,
Ordinary breath.
No need to repress your thoughts.
No need to control your thoughts.
They are rising and passing away.
Mind wanders.
That is the nature of the mind.
Let it wander.
But you can be a silent observer.
Rehearse your mind.
Please bring it back.
Back to the breath or present moment.
Now think to yourself.
These many things that arise in my mind do not belong to me.
When I think that they are mine to do as I wish,
To cling to or to push away or to ignore,
I generate enormous suffering in my life and in the lives of others.
May I continue to develop great regard,
Respect and kindness towards many contents of my mind and my body.
Now both palms together look to the heart.
We bow.
It means respect.
Respect to ourselves and respect to others.
The second meaning of bowing is receiving and going inward,
Not outward.
Third meaning of bowing is surrender,
Let go of your egotistical mind,
Be a humble person without being a doormat.
That is the meaning of bowing.
Now you can make a wish for yourself,
Your inner journey,
Your outer journey,
For your family,
Whoever need blessing or prayer.
This is the good time to think of them after meditation.
May peace be with you.
May you be well.
May you be happy.
May you be peaceful.
Thank you very much.
Please open your eyes.
