Welcome.
This is Elok guiding you on this peaceful humming breath.
This practice is for settling the mind and bringing you into this spacious,
Peaceful place.
Find a position where your body can be held either seated with your spine gently upright or lying down with nothing left to do.
Let the surface beneath you do the holding for a moment.
You don't have to arrive anywhere.
You're already here.
Take a breath in through the nose and let it go with a sigh.
Just notice the one that's breathing.
Feel your body settling,
Surrendering,
Letting go.
There's any tension in the jaw and the shoulders or in the belly.
Notice and release with your exhale.
Notice how your awareness itself begins to soften.
In a moment,
We're going to use a very simple practice,
A humming breath.
Simply breathing deep in through the nose,
You'll close the mouth and allow a soft hum to move through you.
Extending the exhale as long as you can and really feel the vibration throughout your system.
The sound can be subtle or soft.
It just needs to be felt.
This vibration that moves through the throat,
The chest,
The head,
Like a tuning fork placed gently against the body.
This practice tonifies the vagus nerve,
Which is the longest nerve in the body,
Wandering from the base of the brain all the way down through the throat,
The heart,
The lungs,
And the belly.
When you hum,
The vibration travels the length of that nerve,
Signaling to the entire system,
You are safe.
You can rest now.
The body listens to this vibration.
Bring your mouth closed,
Teeth lightly apart,
Jaw soft.
Breathe in through the nose,
Full,
Easy breath,
No force.
And on the exhale,
Gently let the hum arise.
Mouth stays closed,
Feel the vibration.
Whenever you finish that long exhale,
Take a full inhale again through the nose,
Easy,
No force.
Let the sound run all the way to the end of your breath.
Notice that moment after the hum fades,
Taking an inhale through the nose when you need to,
And then noticing that space at the end of the exhale,
Extending the hum out each time.
You might feel the vibration shift as you explore,
A curiosity guide rather than effort.
If you feel like it,
Bring your hands to your chest,
Feel the vibration move through your own hands,
Expanding through the heart.
This is your body's intelligence.
Simply reminding the system of something it already knows how to do.
With your next inhale,
Breathe in loving kindness,
Feel that expand throughout your body.
With your hum,
Feel that energy vibrating all the way out through your fingers and toes.
Two more breaths like that,
Just feel this loving kindness,
Filling the body and expanding with the hum.
Beyond your skin,
Filling the whole room with loving kindness.
Give this one everything that remains,
Full breath in when you're ready.
Maybe pausing at the end of that exhale,
Feeling that peacefulness.
Whenever you're ready,
Let the breath return to its own rhythm.
Notice the shifts in your body,
This quality of your breath.
Notice the quality of softening.
The nervous system has a memory.
Every time you practice,
This pathway becomes a little more easy to find.
Even in moments of overwhelm,
This is available to you.
There's nothing you need to do,
Just feel.
Thank you for being here with yourself.
Finding that place of peace.
Stay here as long as you like.
