Hello,
I'm Jessie Galvin.
Welcome to this simple humming practice for the moments when your mind won't settle and you want to come back to a place of calm and regulation.
So find a position that feels really supportive for your body.
You can be sitting or lying down.
Whatever feels right for you in this moment.
Gently look around the room that you're in.
Notice the shapes the colours.
The light.
Allow your eyes to rest somewhere simple.
And then gently close your eyes when you're ready.
We'll start by taking a deep breath in through the nose.
And sigh the breath out through your mouth.
And again,
A full breath in.
Feel your belly,
Ribs,
Chest expand.
And sigh the breath out through your mouth.
One more like that.
Full breath in.
And a full breath out.
Today we're going to be using the voice.
To do a gentle brahmari humming practice.
Which is a beautiful way for coming back to presence.
Safety and calm within the body.
It doesn't need to sound a certain way.
You'll find a natural hum as we move through the practice.
To gently breathe in through your nose.
Close your lips and hum as you exhale.
Allow the hum to last as long as your exhale.
And we'll repeat this together,
So inhale.
And again,
Inhale.
And again,
Inhale.
Keep going and notice where you feel the vibration in the body.
Maybe the lips.
The cheeks,
The throat,
The center of the chest.
If it feels supportive,
You could place one hand on your chest or your belly.
As you continue humming.
And feel the hum under your hands.
Keep going at your own pace.
There's no right pitch.
And it doesn't matter if the sound is wobbly or thin.
Just let it be exactly as it is.
So we'll keep going for a little while longer.
Inhaling and humming.
And just continuing.
To hum for a short while longer.
You you and just notice what's present in this moment.
Notice your face.
Your throat.
Your chest.
Your belly.
Your legs.
Your feet.
And simply take a few moments here to notice if anything has shifted for you through this practice.
When you're ready.
Take a deep breath in through your nose.
And sigh it out through your mouth.
We offer a simple affirmation here if it resonates.
I can come back to myself.
You can come back to this practice as often as you like.
And let this be a supportive resource for you.
As you move through your day.
I'm Jessie Galvin.
Thank you so much for being here.
