In this video Vivek George leads a daily self‑love practice centered on a loving‑kindness (Metta) meditation. He begins with a brief personal check‑in, invites viewers to share their current feeling, and explains that the practice aims to cultivate inner peace, confidence, and self‑esteem through repeated wishes of well‑being. The core meditation consists of silently or aloud reciting the three phrases “may I be happy, may I be peaceful, and may I be free of all suffering.” This is first directed toward oneself, then expanded sequentially to a dear friend, close family members, all beings everywhere, and optionally to someone with whom the practitioner has tension. Each expansion includes naming the person (or group) and repeating the phrases. The session includes pauses for quiet reflection, gentle reminders to stay present (deep breaths, feeling sensations, smiling), and concludes with a final self‑directed repetition, a check‑out, and a reminder of the long‑term benefits of regular Metta practice such as increased self‑belief, confidence, and compassion toward oneself and others.
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Hey guys, welcome back to another day of this self-love practice. My name is Vivek George if you are not familiar with this channel. Every day I do a new self-love, self-worth practice to help cultivate more inner peace and joy and confidence in ourselves. Something that I certainly, uh, know I need to continue to work on and what inspired this daily practice And makes me so happy to be able to share this with all of you, because by coming together to practice, um, more self-belief, it's more powerful, I think, than just doing it by myself. It's certainly been my truth thus far as I've been doing these daily videos. And today's practice is something I do actually every day, and I realize how, how much it's a self-love practice, even though I didn't really see it that way, uh, all the time. And I do this daily Metta meditation. It's a loving-kindness meditation. It sort of originally comes from the teachings of the Buddha, but it's, you know, it can be done by anybody of any background. And it truly is a practice of self-love to send out good vibrations, good prayers and thoughts, first and foremost to ourselves, but to others as well, if we had that energy and that wish. And I'll guide us through it. It's very simple. We'll basically say to ourselves, may I be happy, may I be peaceful, and may I be free of any suffering. And we'll repeat that a few times, and then we'll also do that for our friends, our family, those all over the world. And if we have the inclination and the desire, maybe we can think of a few folks that we had some tension with, maybe an enemy or somebody that you don't usually get along with, to try to also send them some compassion, some loving kindness. Awesome. So once again, just to make clear the instructions, We're going to repeat, and I'll repeat it out loud at first, and then maybe we'll just take some time to do it quietly alone. But we'll start off by saying, may I be happy, peaceful, and free of all suffering. And we'll repeat that a few times, sort of generate that goodwill for ourselves. And then we'll think of a friend, someone dear to us, very important to us, that we want to extend to. And we can do that for a few different friends. Then our family, our parents, a sibling, aunt or uncle, or someone else in our family. Then we'll extend it out to all beings, all beings in any direction, anywhere in this universe. And then lastly, we will extend it to our enemies if we have that energy. And it's a good progression. As we sort of build up that momentum, starting with ourselves and to others, we can slowly, perhaps, if you really push yourself, that's like bonus points, we can extend it to our enemies. Awesome. And before we get started, as we usually do, we'll do a quick check-in, how we're feeling before the practice, and then check out afterwards. So for me, how am I feeling? I'm feeling, yeah, I'm feeling good. I'm feeling a little, a little out of my element. I have a friend staying with me and I'm recording the video as she stays with me. So it's a little bit not my usual routine, but that's okay. It's part of the practice of just showing up, doing your best no matter the conditions. So yes, it's all good. And all of you, how are you feeling? Yeah, please leave a comment, uh, how your check-in and check-out goes, and let me know how the practice goes. Once again, it's another way to amplify the impact of your self-love practice by, you know, sharing your own experience, how it went for you, and I'd love to hear and reply back to you. Okay, excellent. So when you're ready, sort of gently close your eyes. Maybe just take a couple deep breaths in and out, sort of to ground yourself, to feel really present. Maybe if you can feel the sensations in your hands and your arms, that might help. Maybe smile if you can as well. Great. And then we'll just start by gently saying to ourselves, you can say it out loud or just to yourself, may I be happy, may I be peaceful, and may I be free of all suffering.
May I be happy, may I be peaceful, and may I be free of all suffering. May I be happy, may I be peaceful, and may I be free of all suffering. May I be happy, may I be peaceful, and may I be free of all suffering. May I be happy, may I be peaceful, and may I be free of all suffering.
Now let's repeat those same phrases, but think of a person in your life, a dear friend that you really care about, and you want to share that same wish, that same prayer with the same meditation. Think of them, think of their name, say their name out loud, or once again in your mind, and say those 3 phrases.
Excellent.
If you want to choose some more people that you're close with, do that for a few seconds. Switch up to anyone, any of your close friends that you want to share that those wishes with.
Nice.
Let's think of, so maybe our parents or some other family members that we care about, whoever feels right for you. Um, let's send some wishes to a few folks if you can. Think of their name and those three phrases: may they be happy, peaceful, and free of all suffering. Great. Now let's wish all beings All humans, all the animals and creatures, those that are visible or not visible, to be happy, peaceful, and free of all suffering.
May all beings be happy, peaceful, and free of all suffering. May all beings be happy, peaceful, and free of all suffering.
And now, if you have the motivation and the desire, let's think of a person in your life that, you know, there's some tension with, that maybe you don't get along with so well, or in the public sphere as well. And even though that you don't exactly connect with them, perhaps you can find some, some desire inside of you for them to be happy as well. And wish them.
And if not, you can just go back to yourself and wish yourself and pray for yourself.
Either way, let's wrap up by coming back to ourselves once again and just wishing ourselves 3 times to be happy, peaceful, and free of all suffering.
May I be happy, peaceful, and free of all suffering. May I be happy, peaceful, and free of all suffering. May I be happy, peaceful, and free of all suffering.
Nice job, guys. Awesome. You're ready to gently open up your eyes. Maybe smile.
Nice job.
Awesome. I really love that. It was great. How's everyone feeling now? Let's do our checkout and we'll just wrap up this, uh, video. Yeah, feeling— yeah, feeling much more peaceful, much more calm. It was a good practice. You know, we so often have these wishes and hopes for our friends and family and others in the world to be happy and joyful But we often forget about ourselves and we're just as important. It all starts with us. So if we don't love ourselves, make time to do these small practices each day or, you know, most days, you know, slowly but surely we go in the opposite direction. So taking a little bit of time to do something short like this is a powerful practice. And in time we can develop greater self-esteem, self-belief, confidence. Well, thank you again for joining me for another day of this self-love journey. Have a wonderful day, and most importantly, don't forget to love yourself. Take care.
