Hello and welcome.
I'm Jennifer and I'm happy you're joining me today.
This practice is designed to draw our attention inward and settle nervous energy.
The pranayama or breathing practice is called Brahmari which means bumblebee.
It involves making a gentle humming sound as you exhale which creates a soft buzzing sound like a bee in the back of the throat.
Sound vibration which can also be done through singing and chanting and by other means is calming and grounding.
Brahmari is especially good for sleep as it settles your thoughts and nervous system.
It is an excellent practice to prepare for meditation or in the quiet hours of the night.
Before we begin sit comfortably upright.
Stretch up through the crown of your head and lower your chin slightly toward your heart.
Relax your shoulders back and down.
We'll begin with the prasannmukhi mudra which is a pratyahara practice.
Pratyahara means to withdraw your senses inward away from external stimulation.
San means six in Sanskrit and mukha means face.
We will be placing our fingers at six points on the face,
Each of the eyes,
On both sides of the nose,
And on either side of the mouth.
The thumbs will rest at the trachea,
The small flap of skin and cartilage at the front of the ear.
Place each of your index fingers just under each brow bone and your middle fingers on your lashes.
Place each ring finger on your cheeks near your nose and the pinky fingers on the lower cheek near your mouth.
Sanmukhi mudra is a symbolic gesture of drawing the senses,
Sight,
Smell,
And taste away from external stimulation.
In a moment we'll press each ear closed to block out sound.
Relax your shoulders and keep stretching up through your spine and the crown of your head.
Now breathe in deeply through your nose and keeping your mouth closed,
Hum out creating a gentle vibration at the back of your throat like a bumblebee buzzing.
Now continue while pressing your ears closed until you hear the sound of the bell.
When you do hear the bell,
Finish your last exhalation and pause.
Cup your hands gently over your eyes and then continue to breathe naturally for a few seconds.
Close the ears and continue.
Now continue on your own.
Now remember to come out slowly,
Cupping your eyes,
Breathing naturally and normally,
Staying relaxed.
To continue on in meditation keep your eyes closed and relax your hands down to your lap with your palms up.
End your practice by lying down to rest in Shavasana.
Be gentle and take your time as you move on to the next thing.
Thank you for joining me.
Aum,
Peace,
Amen.
