This is a space to allow your system to find a deeper level of ease and calm.
No pressure,
No control,
Just breath and sound.
And today we'll explore humming.
One of the gentlest ways to calm your system.
To soothe your heart.
And to return to the quiet rhythm of your body.
Resting in the safety of your own sound.
And you don't need to sound a certain way.
All that matters is you let the breath move and let the sound vibrate.
Letting it ripple through your system.
Releasing all you no longer need.
And so starting by finding a comfortable position.
You can be sitting or lying down.
But wherever you are,
Letting your spine be long.
Long but not rigid.
And allowing your jaw to relax.
Your eyes to gently soften.
And taking a natural inhale through your nose.
And then exhaling slowly through your mouth.
And again,
Breathing in gently through the nose.
And then exhaling with a soft sigh.
Allowing the body to begin to drop.
A few more like this.
And now,
Let's start to add a gentle hum.
Inhaling slowly through your nose.
And allowing a gentle mmmmm,
Want that out.
The sound you make when something feels warm or safe or sweet.
Just continuing in this way.
Inhaling through your nose.
And allowing a gentle hum with each out breath.
Letting the vibration be soft.
Letting it buzz gently through your lips,
Your throat,
Your chest.
And just continuing in this way.
Feeling the vibration.
Feeling the sound moving through you.
The sensations it generates.
Creating nervous system medicine.
Each hum activates the vagus nerve.
Letting your body know you're safe.
Letting your body know that it's safe to slow down.
That it's safe to let go.
And continuing in this way.
Finding your rhythm.
Letting your awareness rest inside the flow of your breath.
Letting your awareness rest inside the flow of the vibration.
And if your mind wanders,
Simply bringing it back to the hum,
Once you notice.
Back to the warmth it creates in your chest.
To the stillness it leaves behind.
It opens within you as it takes you beyond that monkey mind.
And if it feels supportive to you,
You can place a hand on your heart or your abdomen.
Really feeling that connection.
Experiencing the movement of the breath.
Feeling the sound rise from deep inside.
Letting it soothe you.
Letting it soften you.
Letting your whole system unwind.
Inhaling through the nose.
And exhaling with a gentle hum.
And noticing how your body responds.
The mind quietens.
The breath continues to slow.
Any tension softens.
As your whole system lets go.
The hum softens.
The hum is a bridge.
From busy to calm.
From outside to inside.
From effort to ease.
Continuing at your own pace now.
Just a few more like this.
Letting them be slow.
Letting them be steady.
Permissioning yourself to let go.
And now gently also releasing that sound.
Letting your breath return to silence.
Continuing to feel the vibration that moves through you.
And just resting in that quiet.
Letting it hold you.
And staying here for as long as your body wants or needs.
Only when you feel to.
Starting to allow some gentle movement.
Opening your eyes.
And returning to your day.
Knowing that you can return to that quiet rhythm that lives within you at any time.
