This is Fletcher.
Extremely profound activation which is rest.
If you're having anxiety or feeling unwell,
This is a really great tool to use because it not only involves the breath sound and we can also influence our other sensory perceptions in this as well through different variations.
So we're gonna practice together but the first thing that you'll do is just get a little more comfortable and take a nice deep breath in and out to prepare yourself for this practice.
Take a moment to just check in.
We'll use this check-in after each round that we practice so that you have a baseline and something to compare the effects.
So the first round that we're gonna do essentially is just a hum.
It can be as high-pitched or low-pitched,
As soft or as loud as feels appropriate for you.
I'm going to do three rounds.
However,
Your breath and my breath will likely be a different length so just estimate because we'll have,
Like I said,
A pause afterwards for us all to regroup and come together.
So you'll take a breath in.
Keeping the mouth closed and exhaling out the nose,
You'll begin to hum.
How are you feeling now?
You see lengthening the exhale soothes.
It gives us an added layer of the feeling of the vibration through the body is just very nurturing.
So let's do another couple rounds.
This time you're going to focus on lengthening the exhale as much as possible.
I'm beginning to notice the sensation of the vibration of the hum within your physical body.
So let's all take a breath in together.
Checking in.
So you may have had the eyes open.
You may have had the eyes closed.
And certainly you can do either variation.
But let's just experiment today with putting the tips of the fingers over our closed eyelids for the next three rounds.
Okay?
Let's take a nice deep breath in.
Placing the fingertips over the eyelids.
This time,
Plug our ears.
So do me a favor and practice with the thumbs being the ears plugged because the round after this we're going to use the finger pads on the eyes and the ears.
But for now,
Let's just practice one at a time.
And so before you begin,
Remember you're doing about three rounds of breath.
And when you're completed,
Go ahead and take the fingers back out and observe because we may finish.
Okay?
Take a big breath in all together and glow ahead and plug the ears with just two more things.
This time we're going to combine closing the fingers,
Excuse me,
The ears with the thumbs and the index,
Middle,
And ring fingers will lightly press on your closed eyelids for three rounds.
Continue to breathe out through the nose with an extended hum of any volume or pitch or tone.
Big inhale together.
So you'll do the exact same thing but this time we're going to be directing the breath up towards the crown of the head,
Making the sound move towards the crown of the head.
Now you can also experiment by lifting the root of the tongue or the part that's closest to the back of the mouth up towards the roof of the mouth.
And this might change things a little bit.
You can hold it there the whole time or lift and lower.
So are you ready?
Preparing by taking a nice big breath in.
Thumbs in the ears,
Fingertips on the eyes,
And root of the tongue to the roof of the mouth for three rounds.
Just taking a moment so that you can have it easily accessible.
Anytime you want to feel this
