Welcome.
My name is Jungjin and I'll be guiding you to relax and settle into your meditation.
This track will gently fade out at the end so that you can continue your meditation on your own.
Whatever posture you've chosen for this meditation,
Make sure that your spine is straight.
If you're seated,
Align the head above the heart and the heart above the pelvis.
Gently tuck in the chin to lengthen the back of the neck.
Close your eyes now.
Breathe comfortably in and out through the nose,
Feeling the cool inhale and the warm exhale.
Now allow each exhale to help you shed a layer of tension.
Exhale,
Soften the face.
Relax the forehead,
The eyebrows,
The eyes,
The jaw,
The tongue,
The chin.
The face is soft and heavy,
Like you're in a deep sleep.
Exhale,
Let go of the shoulders.
Imagine the shoulders as ice cubes,
Melting with each exhale,
Tension melting and trickling down your back.
Exhale,
Let the belly be soft.
Exhale,
Relax the pelvis and hips.
Feel the body surrender to the pull of gravity.
Feel the weight of your body sinking into the surface beneath you.
It's completely normal and natural for thoughts to arise during meditation.
When you notice the thoughts,
Gently shift your focus to the body without changing or controlling the breath.
Begin to notice the rising and falling of the belly.
Observe the ribcage expand and relax.
Observe the chest rise and fall.
When the mind wanders,
Call it back home into the body.
Bring the mind home to the belly,
The ribcage,
The chest.
Bring the mind home into each inhale and exhale.
The here and now is body and breath.
