Welcome,
My name is Jung Jin and I'll be guiding you in this meditation.
Please be seated with a straight spine.
Close your eyes and breathe comfortably in and out through the nose.
Gently tuck in the chin and feel the spine lengthen.
Imagine that your body is a candle.
The spine is the wick that runs along the center of the candle.
Now imagine tension slowly melting down the body like warm candle wax.
Feel the shoulders melting,
The arms growing heavy,
The chest and ribcage relaxing,
And feel the sit bones grow heavy as they sink into the surface beneath you.
All the muscles melting down towards the earth.
Thoughts are like the smoke that rises from the candle.
Allow thoughts to arise and acknowledge them as a natural part of your meditation.
Just as smoke rises further and further away from the candle,
Thoughts can take us away from the body and breath,
Away from the present moment.
For the next few moments,
Let the nostrils be your point of return to the present moment.
Whenever you notice that you've been thinking,
Bring your awareness to the nostrils.
Feel the cool inhale and the warm exhale.
Now when you notice that the mind has wandered,
Shift the focus to the chest and ribcage.
Feel this space rise and fall with each breath.
For the next few moments,
Let the chest and ribcage be your point of return to the here and now.
Now let the belly be your point of return.
When you notice that the mind has wandered,
Shift your awareness to the belly.
Observe the belly rise on the inhale and fall on the exhale.
Continue shifting from thought to belly.
This time choose your own point of return.
There's no right or wrong here.
Simply bring the awareness back to the breath,
The body,
The present moment.
When you're ready,
Bring your full awareness into the body.
Take three deep breaths,
Observing the whole body rise and fall.
When you're ready,
Slowly blink the eyes open,
And thank you for joining me.
