I invite you to come into any comfortable seated position.
Once you learn this practice,
You can do it in any position.
Sit straight with your shoulders relaxed.
The ancient yogis knew how to effectively calm the nervous system with Brahmari or Bee's Breath so we will be buzzing like a bee.
This humming vibration works directly on the vagus nerve by stimulating the throat,
Larynx and trachea.
This is a beautiful practice because it is easy and highly effective.
Anyone experiencing stress will benefit from this simple practice.
Humming,
Whistling or singing all invite the body to come into the rest and digest state.
To begin,
Let's ground and find presence within.
Bring one hand to your heart and the other hand to your lower abdomen or pubic bone area.
I invite you to close your eyes.
Begin to deepen your breath and just notice how you are doing below the surface.
Slowly observing,
Scanning your attention over your body from your head to your feet.
Hold your attention at the soles of your feet.
Now we will be taking three releasing breaths together.
Exhale tug belly in releasing stale air.
Inhale deeply through your nose,
Open your mouth and exhale with a sigh.
Two more rounds.
Now release your hands and relax into some deep breaths as I explain the practice.
You will be inhaling deeply through your nose and exhaling pressing the lips gently together creating a seal and making the sound of the letter M.
This is a humming sound like a B.
Give this a try on your own.
Inhaling through your nose and with lips gently pushed together hum like a buzzing B as you exhale.
Inhale again as needed.
On the exhale hum M.
Please don't add stress by trying too hard.
Just exhale at your own pace.
What I want you to notice is how the throat vibrates with the sound.
This instantly soothes the nervous system.
You can do this gentle hum any time that you are feeling stressed.
You don't have to do it for a long period of time.
Now let's do it together for about a minute so you can really experience the results.
I will release the cues so just breathe at your own rhythm.
No need to stay with my breath pace.
Just become a member of the beehive.
Our vibrations will blend together.
Inhale deeply.
Lips together hum M.
As you are ready inhale.
Exhale hum M.
Now release the breath observing any changes.
I invite you to direct your attention into your heart.
Inviting in that connection with your higher self.
You might ask the question how do I align with my higher self?
The answer may not be words but images or feelings or even thoughts.
However your wisdom ways communicate with you.
Inhale.
You can use this gentle humming at any time you feel your nervous system needs support.
From my heart to yours,
Deep peace my friends.
