Welcome,
I'm Jocelyn.
Take a breath with me.
On this breath break,
We're going to work with a humming breath.
And on this one,
Feel free to simply hum along with me or in your own pace,
Or you can also bring the added benefit of bringing your pointer fingers to your ears to block off sound.
And by doing that,
When we hum,
You can really feel the circulation of the vibration.
Any kind of humming begins to massage the vagus nerve,
But when we add that closing off our ears just a little bit and gently,
You can really feel all of the resonance within the nasal cavities,
The jaw,
The throat,
Even the chest.
So feel free to close off your ears with your pointer fingers if you would like,
But you don't have to.
And when we hum,
We're going to keep our teeth apart and our lips gently closed together.
So let's begin by wherever you are,
Just invite your eyes to close.
Close your eyelids down,
Closing out the light and gently inviting your awareness inward.
Allow your awareness to rest lightly on your breath without trying to change it or manipulate it.
Just allowing your breath to be and noticing and getting curious about how it feels,
How it moves without any changes.
Just get a sense of where you're starting.
Maybe you can feel that your breath only goes so far in your body,
Or maybe you can feel how your breath undulates underneath your skin.
There's no judgment here.
Just noticing your human breath right here,
Right now.
We're going to take nine rounds of a humming breath.
Again,
You're going to keep your teeth apart and your lips gently together.
And if you would like,
You can cover your ears with your pointer fingers to close off outside sound.
That will make the resonance and the vibration even stronger for you.
And you can hum on any note and frequency that comes naturally to you.
That feels good.
I'm going to do nine rounds of breath,
Inhaling through the nose and then humming for the exhale.
Here we go.
Inhaling.
Exhaling.
And one last one.
And releasing that.
Allowing your breath to drop back into its own rhythm and cadence.
And allowing your awareness to simply scan through the different areas of your face,
Your head and your neck,
Even your chest.
Scanning for sensations,
Feelings,
Energy,
Movement.
Scanning the eyes,
Nasal cavities,
The mouth,
Jaw,
The inner ears and the outer ears,
The top of the head and the back of the head,
Moving down to the throat and down into the chest and the heart space.
Just noticing any sensations that are present here for you after that humming,
That resonance,
That opening through the humming breath.
Let's just take one breath together.
Inhaling through your nose.
Exhaling through your mouth and bringing sound if that feels good to you.
Ah.
Whispering a thank you to yourself for showing up today.
Knowing you can come back here at any time to breathe along with me.
I'm Jocelyn.
If you don't already follow me,
Please do.
I have a bunch of different guided visualizations,
Meditations,
Yoga nidras,
Inspirations,
Talks.
I have a bunch of courses.
Thank you so much for coming today,
My friends.
Namaste.
