Humming Meditation

This short meditation begins by focusing on your breath, posture and leading to gentle humming. Self-created sounds can stimulate your vagus nerve and reduce stress. It can also be beneficial for vocal health.

Transcript

Find a comfortable position and close your eyes.

Put one hand on your chest and the other hand on your abdomen.

Start to notice your breath.

Breathing in through the nose and out through the mouth.

As you take your next breath,

Imagine you're blowing up a balloon.

Your lungs and belly rises.

Exhale and your belly falls.

Keep your chest as still as possible.

And making sure your shoulders are not raised.

Now in our own time,

We will hum.

Join me when you're ready.

Hum.

.

.

Just� time.

Mmmmmmm Now we'll sit here for a few moments.

Notice if there's any difference in the way you feel and how you're breathing now.

When you are complete,

Gently tap your fingers up and down,

Moving your wrists,

Rolling your shoulders,

Wiggle your toes,

And gently opening your eyes.