Hello and welcome to this powerful practice involving the breath.
In this technique you will create a gentle humming sound just like the beautiful female bumblebee.
The gentle vibration of this breath creates a sense of deep calm and relaxation and it soothes your mind,
Body and nervous system.
So find a comfortable seat for this one.
Ensure that you're sitting upright and reaching the crown of your head upwards towards the sky.
Feel the length in your spine and soften the shoulders.
Rest your hands comfortably on your lap or knees and settle into this shape with a smooth and even breath as I explain the technique.
You will add a gentle humming sound to each breath out.
So don't be shy,
Get ready to make just a little bit of noise.
You're going to take a breath in and exhale with the humming sound for four counts.
Ready?
Let's practice together like this for three rounds.
Exhaling for four counts.
Take a breath in,
Exhale and hum.
Inhale Exhale for hum.
Breath in,
Exhale hum.
Good.
Just take a moment now to notice the gentle sensations,
Vibrations in your nose,
Cheek,
Throat,
Chest.
Now get ready to go again.
This time intentionally directing and feeling those vibrations in your heart space in the chest.
This time expand your humming and exhalation more than four counts for as long as feels comfortable for you before inhaling again.
Okay,
Ready?
Let's go again for three more rounds at your own pace.
Inhale Very good.
Now let's expand this practice a little further to listen for a very subtle high-pitched vibration within the hum.
When or if you find it,
Really absorb yourself into that sound.
To help this absorption,
I invite you to use your hands now in this practice.
So lift your hands to the ears and place your thumbs on each tragus.
The tragus is the bump that's on the entry of your ear canal and it's connected to your cheek.
Once you've placed the thumbs on the tragus,
Close your fingers over your face,
Gently resting the fingers on the forehead or softly covering the eyes,
Your choice.
Get ready to count yourself through approximately ten rounds counting at your own pace and when you finish those rounds,
Keep your eyes closed and quietly feel into the vibrations of your body.
Ready?
Take an inhale,
Push the thumbs into the tragus and start your humming breath out.
Rest in the gentle vibrations of this technique.
Take a moment to soak in this feeling of tranquility that this technique has gifted you.
Notice the innate calmness of your mind.
Thank you so much for sharing this wonderful Pranayama technique today.
Take good care of yourself.
I'll see you soon.
