Please sit comfortably.
Keep your back straight as much as you can.
It is really important to sit relaxed and comfortably.
And slowly close your eyes.
Take a few deep long breaths.
And relax your whole body.
And relax your whole body.
And relax your whole body.
And relax your whole body.
We can spend few minutes with our body.
Relax your shoulders.
Your hands.
Fingers.
Also belly.
Legs.
And also toes.
Be kind to your body.
Be gentle to your body.
Relax.
And relax.
And relax.
And relax.
And relax.
And relax.
And relax.
Now we are going to practice loving kindness meditation.
Firstly,
Feel yourself as your best friend.
You are the best friend of yourself.
That's why you are here.
You want to heal yourself.
You need relax and calm mind.
As your best friend,
You are always going to take care of yourself mentally and physically very healthy.
Again,
Feel yourself as your best friend.
With that beautiful feeling,
We can develop self-love.
Thinking,
May I be well?
May I be happy?
May I be able to find noble friends?
May I be able to find comfortable and relaxed life?
May I be strong and healthy?
May I be strong and healthy mentally and physically?
May I be strong and healthy mentally and physically?
When you repeat that all the words,
Feel that all the ideas are coming out of your mind.
When you repeat that all the words,
Feel that all the ideas are coming out of your mind.
When you repeat that all the words,
Feel that all the ideas are coming out of your mind.
May I be free from stress,
Anxiety,
Worries,
Difficulties,
Illness,
Anger,
Hatred,
Ego?
May I be free from all negative thoughts?
May I be free from all negative thoughts?
May I be free from all negative thoughts?
May I be well?
May I be happy?
May I be peaceful?
May I be strong and healthy mentally and physically?
May I be strong and healthy mentally and physically?
Peace to yourself,
Bless to yourself.
Try to be a loving and kind person to yourself.
In this moment you are the one of the loveliest person in this world.
We are creating beautiful loving thoughts.
Those are very powerful.
Now think about your family members.
Imagine their faces individually.
Send these loving and kind thoughts to them.
All my family members,
Be well,
Be happy,
Be peaceful.
May they be able to find noble friends,
Comfortable and relaxed life.
May they be strong and healthy mentally and physically.
If you want to change your posture,
You can change it anytime.
Do it mindfully and slowly.
All my family members,
Free from anxiety,
Worries,
Difficulties,
Illness,
Fear,
Anger,
Ego.
May they be free from all negative thoughts.
May they be free from all negative thoughts.
Now we can share our loving and kind thoughts towards to the world.
This is the really good time to send our loving and kind thoughts towards to all human beings and non-human beings.
So many things going on in this world right now.
As a loving community,
We can send our kind thoughts to everyone without any discrimination because we all are human.
All the living beings,
Be well,
Be happy.
May they be able to find peace,
Relax and comfortable life and peaceful environment.
May they be able to find noble friends.
All the living beings,
Be well,
Be happy,
Be peaceful.
May they be able to find peace,
Relax and peaceful environment.
May they be able to find noble friends.
All the living beings,
Be well,
Be happy.
May they be able to find relax and peaceful life.
This is the time to practice your unconditional love.
If you have any difficult ones or enemies in your life,
Think about that person.
Try to share your loving and kind thoughts towards to that person.
Don't get any angry thoughts.
May my difficult people be well,
Be happy.
May they be able to find noble friends,
Relax life.
May they be peaceful.
May they be able to find noble friends.
In this moment we all practice loving thoughts.
All of your hearts are full of love,
Compassion.
In this room also full of love,
Full of good energies.
Try to develop your loving thoughts everyday.
Try to be loving and kind person to yourself.
Try to be a best friend of yourself.
It means you are going to take care of yourself mentally and physically.
Also you are going to take care of others too.
Now we can practice mindfulness meditation.
Take a few deep long breaths and focus your natural ordinary breath.
No need to control your breathing,
Just focus your natural ordinary breath.
Also when you are breathing you can see long breath in and out,
Short breath in and out.
When you see long breath,
Think I am taking long breath.
When you see short breath,
Understand I am taking short breath.
Breath in mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath out mindfully and breath out mindfully.
Breath in mindfully and breath out mindfully.
Breath in mindfully and breath out mindfully.
So many sounds,
Thoughts come to your mind.
Let them go,
Let them go.
Focus your natural ordinary breath.
Focus your natural ordinary breath.
Focus your natural ordinary breath.
Focus your natural ordinary breath.
Pay attention,
Are you chasing thoughts?
Please bring back to the breath.
Focus your natural ordinary breath.
Now your mind and body are relaxed,
Peaceful and calm.
Today we practice loving kindness and mindfulness meditation.
Try to practice this meditation every day as much as you can.
Please bring your palms together in front of your heart.
Make a strong determination to practice this meditation every day.
May peace be with you all the living beings.
Be well,
Happy and peaceful.
Slowly open your eyes.
Thank you very much.
