So Hum

A three-minute practice to be used as a reset button in the middle of your day, or as a means to slow down before bedtime. This recording includes a full body scan and a breathwork practice to hone your concentration in this moment. Leave feeling lighter, fresher, and more connected to the life within.

Transcript

Find a comfortable position,

Either seated or lying down.

Do a quick scan of the body.

Notice what you're carrying,

What brought you to this practice.

Start by softening the hands and feet.

Relax any clenching in the belly or in the chest.

Allow the throat to fill up the neck and release any holding in the jaw or the eyes.

Become aware of your breath.

Notice the steady rhythm of the breath in and the breath out.

Start to hear the sounds of the breath,

Inhaling and so,

Exhaling hum.

Inhale so,

Exhale hum.

So,

Hum.

So,

Hum.

Use your breath as the underlying anchor.

Notice any sounds around you or when the mind starts to wander.

And when you catch your mind adrift,

Just steer your attention back to the sounds of the breath.

So,

Hum.

When you notice the mind wandering,

Again just soften right back here and return to the breath.

So,

Hum.

As you start to prepare to return to your day,

Carry this practice with you.

Noting that underlying everything that you do,

There's the steady rhythm of breath.

So,

Hum.

Slowly begin to open your eyes and mindfully return to your day.

Reviews

I enjoyed the pauses in between prompts. Thank you

Exactly what I needed. Thank you

Accessible & effective mindfulness “snack” on my busiest days or moments where I need a quick reset. Blessings 🙏

Simple but brilliantly effective. I really enjoyed this. Many thanks 🙏

Very soothing 😌

Perfect for a quick reset, reminds me to come back to the present moment. Just breathe.

The best 3mins meditation I’ve heard. I became instantly relaxed. I look forward to searching and listening to more of Amanda’s recordings.

Blessings
Tim

Simple & effective... Great, yet a bit short.. Will check out your other work. Thank you Amanda