Hi,
My name is Johnson Chong,
The founder of Sage House and the creator of Sage Meditations.
Find a comfortable seat on a cushion on the floor or upright on a chair.
If you're sitting upright on a chair,
Bring yourself to the front edge of the chair and root your sit bones evenly.
Now,
Close your eyes and bring your awareness to the breath.
Notice the rise and fall of the inhale and exhale.
Observe the speed of the breath.
Is it fast or slow?
As you deepen the awareness to your breath,
Follow the different sensations in your body.
Does the speed of the breath affect these sensations in your body?
Notice if by quickening the breath,
The thoughts become quicker and equally notice if by slowing down the breath,
There might be more space between each thought.
When we meditate,
There's no wrong and there's no right.
There's no bad and there's no good.
Allow yourself to become a complete third party,
An observer.
Imagine that you're watching your thoughts from a distance.
It's as if you're watching TV on mute and the longer you watch,
The easier it will become.
Zoom in and observe what is physically happening within,
Starting with the feet,
Shins,
Knees,
Thigh bones,
And hips.
The lower extremities of the body are connected to the element of earth,
To the quality of grounding.
How grounded are you currently now?
Or perhaps you're not as grounded as you'd like to be.
Please scan,
There's no need to force or change anything.
Now bring your awareness from the hips to your lower back,
The area around the navel,
Above the navel at the solar plexus,
And the ribs.
The midsection of our body is connected to our ability to digest literally and emotionally,
Digesting nutrients from food and also processing our feelings.
That kind of feelings are lingering around this region now.
Now bring your awareness to the shoulder blades,
The breastplate,
The collarbones,
The heart region.
The heart center is connected to our ability to love and accept,
Not only ourselves,
But others.
What in your life can you let go of a little bit more so that you can receive more love and acceptance?
Where in your life are you able to connect more deeply with what makes you happy and joyful?
The heart center is about inviting and letting in.
Observe if there's a barrier or a fortress that is guarding the perimeter of your heart.
Take deep breaths in.
Fill up and expand the heart.
Now let it go.
Let the walls down.
Bring your attention to the head and neck.
The neck is the bridge between the heart and mind.
Where in your life are you not speaking your true voice?
Where in your life are you not expressing your authenticity?
Is there any doubt and fear when it comes to making decisions?
Is that what causes the constriction around your throat and neck?
Bring your awareness to the spaces across your forehead.
Unwrinkle the brow.
One of the mental blocks that are keeping you from being focused and free.
With regular practice and discipline,
You will master your thoughts.
You will learn to master your perception of what causes you stress.
When that moment comes,
You will feel light,
At peace,
Yet energized.
You will feel as if you can do anything you want if you set your mind to it.
This is the power of your mastery over your mind.
Believe wholeheartedly that you are capable of changing anything you wish.
Believe that you are perfect as you are now.
Every moment is absolutely perfect.
For the next few moments,
Feel how perfect you are in your imperfections.
With regular practice and discipline,
You will master your thoughts.
Inhale through your nose.
Exhale,
Sigh through your mouth.
Do this three more times on your own,
And when you're ready,
Come back to the here and now.
Take your time.
