Welcome to this simple meditation to soothe and regulate tangled up tension,
Stress,
Or anxiety in your body.
I'd love us to begin our practice with calming humming sounds.
Your hums could be soft and quiet,
Or maybe a little louder if your surroundings allow for it.
When we hum,
We stimulate the vagus nerve and we activate the rest-digest comfort branch of the nervous system.
Let's enjoy five hums together,
But first take a cleansing inhale and an audible exhale.
And now another inhale to begin five hums.
And now another inhale to begin five hums.
And now another inhale to begin five hums.
And now another inhale to begin five hums.
Be mindful of how those sounds affected you and your state.
Observe any areas of your body that seem stuck or any areas that feel easeful.
Scan through your body and invite in reminders of relaxation.
Take your focus down into your low belly.
Think about your stomach.
What if you released hardness in your stomach with a soft exhale?
Be aware of your shoulders and neck.
Is there anything you can release around your shoulders?
Think about your mouth and all the muscles around your mouth.
Inhale and soften here.
Rest your focus into your eyes now.
Then furrow your eyebrows and let your eye muscles let go fully with another exhale.
As though you are watching your body or looking at it,
Keep redirecting the focus down into your body and relax areas of tension.
Consciously relaxing like this is a return to healing.
You are cultivating a state of ease and healing.
Notice tension and relax even further.
You can let go again and again and surrender to this moment.
To finish,
Take your palms together and rub them quickly together to create some heat.
Then lightly cup your palms over your eyes and feel this soothing sensation.
Take a full inhale and exhale.
And thank your body for knowing how to relax.
