Good morning.
Welcome to Chung Hoong Institute.
Let us begin by finding a comfortable seat.
Bring the hands to the hips.
Shimmy the hips from side to side.
Make sure they're leveled.
Allow the spine to rock forward and back,
Making sure you're not leaning into the future nor are you falling into the past.
Finding a nice neutral spine,
Rotate the shoulder blades forward,
Up,
Back and down.
Allowing the heart to slightly lift.
The hands can rest on your thighs or knees.
Allow the gaze to soften or the eyes to close.
Take a deep breath in and then go with a gentle sigh through the mouth.
One more time.
Allow yourself to arrive into this moment.
Begin to scan your physical body from the feet to the crown of the head.
Noticing any sensations that may be present.
Noticing if the body feels heavy or light this morning.
Are there any micro adjustments that you need to make to be more comfortable?
Draw your awareness to the mind.
Releasing any judgment that may arise,
Notice the quality of your mind.
In this moment,
Is the mind wandering from one place to another?
Is it thinking about what was or what will be?
Or is it simply observing,
Noticing this moment right now?
Flowing the awareness to the breath,
Your natural inhale and exhale.
Where does the breath begin?
Perhaps the belly,
Maybe the collarbones or the chest.
Maybe the space below the nostrils or the nostrils themselves.
Simply notice where does the breath begin.
Is there a pause between breaths?
If so,
What is it like to rest in that pause,
To be in that void for just a moment?
And flowing through your exhale,
Where does the breath end only to begin again?
Where does the breath begin to deepen your breath?
On every inhale,
Notice if you can lengthen the spine a little bit more,
Grow a little bit taller.
On every exhale,
You soften,
Relaxing into yourself.
Inhale,
Exhale,
Relax,
Let go of any control of the breath.
Simply observe the natural rhythm.
The natural flow of your own breath.
Take a deep breath in.
Let it go with a soft sigh.
Allow the eyes to flutter open.
Good morning.
