Hello,
Welcome and thank you for taking this moment for yourself.
Today we're going to explore brahmari pranayama,
Also known as the humming bee breath.
This simple but powerful technique is designed to cool down the body and calm the mind.
It uses the vibration of a humming sound to ease tension,
Promote relaxation and bring clarity.
Before we begin,
I'll briefly go into the benefits of this pranayama,
Followed by an explanation of how the practice works step by step.
After that,
I invite you to pause this meditation,
Practice on your own for 10 to 15 rounds and then return for a short closing reflection to feel into the effects of the practice.
Brahmari pranayama or humming bee breath gets its name from the word brahmara,
Which means bee in Sanskrit.
In this pranayama you'll make a humming sound that mimics the gentle buzz of a bee.
This sound isn't just soothing to the ears,
It actually has a deep calming effect on the body and the mind.
The vibration created by the humming works to activate the parasympathetic nervous system,
Which helps you to enter a state of relaxation.
This technique is wonderful for cooling the body,
Calming the nerves and calming the mind.
Some therapists even use it to help children with ADHD.
The humming sound is soothing and the vibration helps them to calm down and quiet their racing thoughts.
The sound vibration created by humming also helps to release stagnant energy in your body,
Allowing your breath and energy to flow more freely.
It's a wonderful way to reset yourself after a busy or stressful day.
Now that you understand the benefits,
Let's go over to the practice.
I'll explain it step by step.
Let's first start in a comfortable seated position,
Either cross-legged on the floor or in a chair with your feet flat on the ground.
Rest your hands gently on your knees and close your eyes.
Relax your shoulders,
Your forehead,
Your jaw.
Then with both hands take your three middle fingers and place them on top of your eyelids,
Applying light pressure.
The idea is to gently direct your awareness inward.
Use your thumb to close your ears.
This will block external sounds and help you focus on the vibrations that are created inside your head as you hum.
You will notice that the more you close your ears,
The more intense and powerful the vibrations will be.
Feel free to experiment with how much you press on your ears.
Your pinkies should remain relaxed with no pressure applied.
Then take a deep breath in through your nose,
Filling your lungs completely,
And on your exhale you begin to hum gently and internally.
The sound should be soft and steady,
Like the hum of a bee.
You should be able to feel the vibrations in your face,
Particularly around your lips,
Cheeks and forehead.
If you're closing your ears properly,
You'll notice the sound feels amplified inside your head.
Try to hum out as long and slow as possible.
You can also experiment with pitch.
You can hum at a lower or higher pitch to create different sensations in your body.
For example,
Humming at a lower pitch will resonate more deeply in your chest,
While a higher pitch will create more sensation in your head.
Play around with the sound and explore the vibrations.
For example.
.
.
Now that you have the instructions,
I invite you to pause this meditation and practice the humming bee pranayama on your own for 10 to 15 rounds.
Remember,
Don't worry about trying to get it perfect,
Just let yourself hum,
Explore the vibrations and allow your body to relax.
When you're finished,
Come back to the meditation for a short closing reflection.
Now that you have practiced the humming bee pranayama,
Take a moment to notice how you feel.
Do you notice any tingling sensations on your lips or in your head?
Is there a feeling of lightness,
Calm or clarity in your mind?
Perhaps your breath has slowed and your body feels more relaxed.
Now let's take a deep breath together.
Inhale through the nose and exhale through your mouth.
Feel yourself sinking even deeper into this relaxed state,
Bringing in more peace and calm with every breath.
And now let's just slow down our breathing.
Trying to breathe in as long and slow as we can.
And exhale as long and slow as we can.
And really slowing everything down,
Bringing in more peace and calm with every breath.
Thank you for taking the time to practice humming bee pranayama together with me today.
I hope you've noticed the calming effects of this technique on your body and mind.
Whenever you need to cool down,
Reduce stress or reconnect with your inner calm,
You can return to this practice.
Take care and may your day be filled with peace,
Clarity and relaxation.
