Hi my friend.
Welcome in.
This meditation is a simple way for you to soothe your nervous system using your own voice,
Your own vibration through two different breathing patterns.
The healing happens on the exhale.
The first pattern is an inhale through your nose and then as you exhale you shhhhh.
It's a long slow exhale making a shhh sound.
The second pattern is moving the exhale internally and focusing on creating a hum.
This is where you will feel your own vibration and be soothed by your own voice.
It looks like this.
Inhale through your nose and your exhale hum.
When you're ready join me in a comfortable space.
Closing your eyes if you'd like.
Taking a normal inhale through your nose.
Exhale sigh it out.
Allow all of your attention to land right here with you as you are.
Noticing without any judgment any feelings that are asking to be felt.
Notice how your nervous system feels now.
Remembering that how you feel is temporary.
You can rediscover regulation and calm and a steady energy.
If it feels right to you placing your hands over your heart.
You can even add a subtle sway side to side as we move into our shhh breathing.
Inhale deeply.
Exhale shhh.
Inhale.
Exhale shhh.
One more with me and then this is yours.
Inhale.
Exhale shhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh to hear your own soothing energy.
You are safe,
You are held,
And you will be okay.
Inhale deeply,
Big sigh,
Notice a subtle shift.
Moving into our humming breath,
Inhale through your nose,
Exhale.
You can even plug your ears gently,
Moving toward whatever feels best for you.
Inhale,
Exhale.
One more with me,
And then this is yours.
Inhale.
When you're ready,
Breathe in deeply.
Big exhale out your mouth.
Maybe noticing a new sensation in your body.
Noticing maybe a tingling sensation in your fingertips.
Feeling the shift from consciously breathing and consciously soothing you.
Whisper something you need to hear in this moment.
Remember you can always come back to your breath.
Feeling maybe a little bit more regulated,
Steady.
Breathe in slow,
Let it go.
Take your sweet time,
Slowly wiggling your fingers,
Your toes.
Coming back into the room that you are in.
Going slowly,
Always remembering you are on solid ground,
And you always have your breath.
From my heart to yours.
