Hello again and welcome.
This exercise,
This meditation,
Is highly effective.
It's one that returns the body.
And the mind into a place of calm.
And a sense of evenness and flow.
This exercise only takes a few minutes to do.
But it's one that has an immediate effect throughout the whole body.
And it's one that actually establishes within the body a vibration.
A particular resonance.
Which by its very nature is harmonic.
Because it's arising naturally from your own body.
So if there's any sense of discordance,
Of increased unrest within the body,
Then the harmonics that you generate through your throat through humming returns effortlessly,
Without any effort whatsoever.
It just naturally returns effortlessly.
Anything that may be discordant back into a place of harmony.
And when that harmony is experienced in every cell in the body,
It returns the body back to a place of deep rest and calm.
I'm sure you're already familiar with the exercises,
The somatic exercises of deep breathing.
So we have that established as part of our practice.
But this focus is If you have the moment to be able just to quietly Spend a minute or two with yourself humming.
This is extremely potent particularly in conjunction with your deep breathing.
So all we're going to be doing,
And this really can be anywhere you are.
You don't need to have any special setup anywhere in your home or wherever you might be.
You could be perhaps in the park.
You could perhaps be walking in nature.
And you just want to bring your body back into a place of deep rest and calmness.
And to be able to have a deeper presence and awareness of your own true nature.
Which by its very essence is one of calmness and ease.
So to hum,
All we're going to be doing is making a humming sound,
And that will originate in the throat.
And as you begin to hum,
You will feel,
It's almost like a wave of energy that passes from your throat out and into every single cell in your body.
And you will naturally feel not only the body begin to come back into a quiet state of rest and calm,
But also the vibration of humming settles the mind and virtually you won't even notice the mind when you are humming.
So to begin with,
All you need to do is just close your eyes.
And close your eyes because it just gives you a point of absolute focus.
All right?
So let's close our eyes.
And we're breathing in and out through our nose.
And all we do is just follow the path of the breath now,
As the breath leaves the body.
Breathe in a long,
Incoming breath.
And then at the top of the breath when the lungs are full Hmm.
And please join in.
Pause.
Breathe in again.
Pause,
Breathe in and it's important in this cycle of breathing and humming.
Just to come back into your body's own natural rhythm.
Nothing forced,
Nothing unnatural.
Just develop your own natural rhythm.
Breathing in.
You Pause.
Breathing.
Mmmmmmmm you Now as you are humming.
I would like you to have a sense of the movement.
Of the energy of the humming.
It's like a wave that passes from your throat.
Moves down into your chest.
And it's almost as though the chest becomes like an amplifier.
And the resonance of that then moves from your lungs out into every single cell of your body.
A gently flowing breeze.
Calming,
Relaxing waves.
Of harmony.
Of stillness,
And just pass it through every single cell.
And you might begin to feel a little tingling in your cells as you hum.
This is all perfectly natural.
So from the very top of your head,
Down through your body to the tips of your fingers,
Down through your legs to the tips of your toes.
And because humming is a vibration,
Then it is not contained by anything which we may consider a barrier.
So it passes through the skin.
And it keeps going and it keeps vibrating out into the vastness of where you are sitting keeps expanding out until the very end.
The cosmos itself.
And this resonance will remain in your cells Once you stop humming for days and days at the most subtle level,
So it has this beautiful calming energy,
Even though you may no longer be consciously humming,
Your cells are still resonating and vibrating in its harmonic presence.
So we'll do it again.
Breathing in.
You Pause.
Breathing in.
You Pause.
Breathing in.
You One more time.
Breathing in.
Now be still.
And be aware of what you are experiencing.
Within the body,
The vibration,
The flowing.
Movement.
This soft gentle energy.
And did you notice while you were humming,
The mind was absolutely silent?
There is no right or wrong way to hum.
Whatever comes from your body,
From your throat,
Is what is meant to come.
No judgments.
Just the freedom,
The opportunity to express naturally in a very relaxed,
Calm way,
This vibration.
That returns the body and the mind to an absolute state.
State of rest,
Have a deep calm.
And of balance.
So it's highly effective.
In bringing any sense of unrest or unease.
If the nervous system is feeling a little bit agitated.
And that's as simple as it gets and it's highly effective.
I hope this has been of a benefit to you.
