Please find your comfortable posture.
Sit comfortably.
Keep your back straight as much as you can.
Gently close your eyes.
Gently bring your attention to your body.
Now take a few long breaths and relax your whole body.
Relax your muscles,
Head,
Neck,
Shoulders,
Chest,
Your left arm,
Right arm,
Also belly,
Left leg,
Right leg,
Also fingers.
Relax your whole body.
Relax your mind.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Let's practice loving kindness meditation.
Say to yourself,
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
Understand the meaning of each word deeply and clearly.
Repeat them to yourself.
Will,
Happy and peaceful.
Feel your heart full of love.
May I be well.
May I be happy.
May I be peaceful.
May I be happy.
May I be free from suffering,
Illness,
Fear,
Jealousy,
Ego,
Anxiety,
Anger,
Worries,
Difficulties.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be happy.
May I be peaceful.
Just listen to your heart.
What does your heart say?
Are you a happy person?
Are you a peaceful person?
Are you a well person?
Who you are.
Ask this question to yourself.
Who you are.
Where is your own happiness?
Don't fake your mind.
Just ask who you are.
Now imagine your family,
Your friends,
Parents,
Husband or wife,
Children,
Sisters or brothers,
Your girlfriend or boyfriend or best friend,
Also your teachers,
Neighbors,
Who are around you.
Imagine your family.
Bless to them.
May they be well.
May they be happy.
May they be peaceful.
May they be well.
May they be happy.
May they be peaceful.
If you have unconditional love,
True love,
You are never going to separate your enemies or difficult people.
If you have enemies or difficult people,
You can focus them.
Bless to them.
May my enemies or difficult people be well,
Be happy,
Be peaceful.
May they be well.
May they be happy.
May they be peaceful.
May they be well.
May my family,
Free from suffering,
Illness,
Fear,
Jealousy,
Ego,
Anger,
Anxiety,
Difficulties,
May they be well.
May they be happy.
May they be peaceful.
May they be well.
May they be happy.
May they be peaceful.
Again,
Just listen to your heart.
What does your heart say?
Understand your inside.
Understand yourself,
Who you are.
Understand yourself,
Who you are.
Don't separate the people,
Black people,
White people,
Hindu people,
Muslim people,
Christian people or Buddhist people.
We all are human.
Bless to them.
May they be well.
May they be happy.
May they be peaceful.
May they be well.
May they be happy.
May they be peaceful.
If you want to change your posture,
Do it mindfully and slowly.
Anytime you can,
Change your posture.
Be kind to your body.
Don't get any anger thoughts with your body.
It is so innocent.
Don't have.
Just relax.
May all beings,
Human beings,
Non-human beings,
And environment be well,
Be happy,
Be peaceful.
May they be well.
May they be happy.
May they be peaceful.
May they be well.
Now turn your attention to your breath.
Take a few long breaths and understand your breathing process.
Mindfully observe each breath.
Breath in mindfully.
Breath out mindfully.
Breath in mindfully.
Breath out mindfully.
Breathe in,
Breathe out.
Now you can see there are four types of breaths.
Deep breaths in and out,
Short breaths in and out.
Just look at them.
Understand your breathing process.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
No need to control your breathing.
Center your attention to the tip of your nose.
Breathe in mindfully,
Breathe out mindfully.
Breathe in mindfully,
Breathe out mindfully.
Now you are like a sky.
Why?
Think about the sky.
So many clouds come and go,
Come and go.
Some clouds are very heavy,
Also dark.
Some of them very pure,
Also light.
Same way there are so many thoughts come to your mind.
Some thoughts are very heavy and dark.
Some of them very light,
Also pure.
Be mindful,
Understand every thought as much as you can.
Then let them go,
Let them go.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
If you have any pain,
Back pain,
Knee pain,
Pain or any pain,
You can understand,
You can focus and think again,
I am willing,
I am happy and also peaceful.
Where is your mind?
Return your thoughts to the breath.
Breathe in mindfully,
Breathe out mindfully.
Breathe in mindfully,
Breathe out mindfully.
Breathe in,
Breathe out.
We all know we cannot breathe past breath.
We cannot breathe future breath.
Just we have to breathe present breath.
It has deep meaning.
You have to live with the present moment.
Not future,
Not past.
Just present.
Think about this moment.
It is wonderful,
Peaceful.
Just enjoy mindfully.
Breathe in,
Breathe out.
Now look at your inside,
Not outside.
Look at your inner world,
Not outer world.
When you look at your inside,
You can see there are so many spiritual things.
When you see spiritual things,
Just encourage yourself to develop that spiritual qualities again and again.
Make a determination to develop,
Cultivate that all the qualities every day,
Every minute.
Make a big energy,
Make a wish to practice that spiritual qualities in this year.
Then you can make your own happiness,
Balance,
Freedom.
You can smile very well without expectation.
Now your mind and body are relaxed,
Peaceful and calm.
Think about how important it is to practice this meditation every day.
It is bringing to you happiness,
Balance,
Joyfulness,
Freedom.
Now please make a little smile in your face and bring your plum together in front of your heart.
Make a strong determination to practice this meditation every day,
At least five minutes.
May peace be with you.
May all living beings be well,
Happy and peaceful.
Thank you very much.
Slowly open your eyes.
