Welcome to Choon Hoong Institute.
Take a deep breath in through the nose and let it go with a gentle sigh.
Letting yourself arrive in this moment,
Find a comfortable seat.
Bringing the hands to the hips,
Shimmy the hips side to side,
Make sure they're leveled.
Rock forward and back,
Find a nice,
Upright,
Neutral spine.
The shoulder blades rotate forward,
Up,
Back,
And down.
The crown of the head reaches long,
You're upright,
Yet soft,
Relaxed.
Take a moment to see what's it like to be with yourself for just a few minutes,
Making any adjustments you need,
Finding comfort in this physical body.
Draw the awareness to the state of this body right now,
Scanning this physical form from the feet to the crown of the head,
And as sensations rise,
Allow yourself to gently say,
Dear foot,
Please relax,
Dear belly,
I invite you to just melt,
You don't need to hold anything,
And keep going,
Listening to your body,
Wherever there is discomfort,
Invite relaxation,
Invite ease,
Invite healing,
You don't need to push anything away,
Just create space.
And once you feel complete,
Draw the awareness to the mind,
Without judgment,
Without trying to change anything,
What's the quality of your mind right now?
Is the mind wandering and roaming,
From topic to topic,
From past to future,
Or is there a space of presence open?
If the mind is overly active,
Gently invite it to calm down,
Your mind,
You can relax,
There's no need to stress,
There's no need to worry,
Let the mind be at peace,
Flow the awareness to your breath,
And for these next few moments,
Allow the breath to be the teacher,
To be your guide,
As you notice this natural rhythm,
Breathing in,
Breathing out,
Without controlling the flow,
Notice,
When the mind has a certain thought,
What happens to the breath,
And when the breath is calm,
What happens to the mind,
You'd be curious,
What parts of the body do you feel the inhalation begin,
Is there a pause between breaths,
How part of the body experiences the exhale,
Does it change in every moment,
Or does it remain the same,
Allow your mind to remain in this curious state of equanimity,
There's nothing left to do,
Breathing in,
And out,
Remember,
Be curious,
Every inhalation evokes a sense of awareness,
Every exhalation relaxes your body,
Calms your mind,
Take a deep breath in,
And out,
Let it go with a gentle sigh,
Keeping the eyes closed or softened,
Notice,
What has this brief practice done to your mind and body,
And your next inhalation,
Allow the hands to float up to the heart,
Palms facing one another,
Inhale,
The heart lifts slightly,
Exhale,
Bow chin to chest,
Quietly thank yourself for practicing today,
And take a moment to dedicate any merit,
Any good result of your practice,
Any benefit,
For all beings,
Experience,
For all beings to attain the state of calm,
Peace,
Clarity of mind.
