Hi,
I'm Miriam Amavi and this meditation is wonderful for calming your nervous system and creating a sense of safety within yourself.
Because through humming we stimulate the vagus nerve which helps the nervous system shift from an alarm and stress mode into rest and digest mode because we can't truly relax until our nervous system feels safe.
And with this somatic meditation we signal safety to the body allowing anxious thoughts and stress to naturally quiet down so we can see things more clearly again.
So I invite you to lie down or lean back,
Get comfortable and make sure you're warm and you can start by taking a deep breath into your lower belly and letting everything go with your outbreath.
And then you can take another deep breath into your belly and once you're full with air you take one more sip through the nose and then sigh it out through the mouth.
And take another deep breath through the nose,
Fill your whole belly up and once you're full take one sip more of air and let it all out.
And now you can let these deep breaths go and just feel the air moving in and out through your nostrils,
Feeling the surface that you are sitting on and just letting yourself be held.
And then you can take another deep inhale into your belly and with your outbreath you're going to hum for as long as feels good.
And you can just hum in a way that feels good and you can play around with whether you want to do a mmm sound or a vooo sound and just notice what feels right in your body right now.
And you can just keep taking deep breaths into the nose and humming on your outbreath for as long as feels good.
And as we go on in this meditation I will give you more instructions but for now you're just humming in a way that feels soothing to your nervous system.
You don't need to use any force here.
You can just hum gently and if your body feels like it wants to pause on the humming and just breathe normally that is completely allowed.
Your body is the expert here and there's nothing you can do wrong.
And just feel the vibration in your throat and feel the breath moving through your nostrils and then feeling the humming as you breathe out.
And if you like you can experiment with the pitch of your humming and I invite you to find the lowest pitch that feels comfortable for you because the lower the pitch of the humming the more intense the vibrations get and therefore we're stimulating the vagus nerve more deeply.
Once you find your pitch you can also experiment with the volume of your humming.
And of course as you go through this meditation you can always change the pitch or the volume as feels right.
I don't want you to strain your vocal cords so if anything hurts in your throat you can just let it go and pause for a while you're not missing out.
And if you're humming right now you can just notice the vibration.
Notice where you can feel it in your body.
You may feel it in your sinuses or in your lips on your tongue or the back of your throat.
You may even feel it in your chest.
And as you notice the vibration you can see where in your body you feel it the most.
Where is the vibration most present as you're humming?
And then you can also feel into your body and see how far you can feel the humming in your body.
Perhaps you can still feel it in your fingertips or even in your toes or maybe in your lower belly.
Where can you notice the faintest little vibration in your body?
And now you can let the vibration take over your whole body.
Let it relax all the tension in your muscles.
Let your muscles melt into the surface.
Let the humming soften your whole body.
And if you like you can notice how your ribcage expands to the sides,
To the left and right,
As you inhale.
And how it contracts as you hum and exhale.
And you don't need to exaggerate that movement.
You can just notice it.
Notice where you feel the vibration in your ribcage.
How your heart is cradled and soothed by the humming.
And then you can notice how your ribcage expands to the front of your body.
And then you can notice how your ribcage expands to the front and back of your body as you inhale.
And falls as you hum and exhale.
And now if it feels right you can see if you want to change up your humming a little bit.
For example if you did a voo you can see if you want to make the sound of mmm.
But if it feels nice to continue doing what you did you're very welcome to do that.
And now you can notice again where the farthest point is where you can still feel the humming in your body.
Are you able to feel more of the vibration in your body now than before?
Did the humming travel a little bit farther this time around?
You can let the humming take over your whole body.
Let your whole body be your instrument.
And let the vibrations melt your muscles.
Letting your whole body sink into the surface beneath you.
Relaxing all the little muscles in your face like your eyes,
Your mouth,
Your cheeks,
Your eyebrows.
Letting your shoulders relax and be heavy.
Letting your arms and hands just be limp.
Your belly is allowed to let go.
Your legs are allowed to just be heavy.
There is nothing they need to do right now.
Your feet can just relax,
Take a break.
And if you like you can continue doing the humming.
But if you feel like you've had enough of the humming you can just let it go and breathe normally.
Notice how your body feels now compared to when we started this meditation.
Do you feel perhaps a little more tired or relaxed or maybe even invigorated?
Do you feel a heaviness or lightness somewhere in your body?
Can you still notice the vibrations even if you stopped humming?
And now if you're ready you can wiggle your toes,
Move your feet and legs and maybe wiggle your fingers.
If it feels right you can do some intuitive stretches here.
And if you want to work more deeply with your fears or reduce stress in a way that addresses the root causes and your nervous system,
Take a look at my courses here in Inside Timer called Anxiety,
Stress and Overwhelm,
Practical Tools to Regulate Your Nervous System,
And the other one is called Increase Your Stress Tolerance and Process Stuck Emotions with Somatics.
You can find these on my profile and follow me for more somatic meditations that signal safety to your nervous system.
I'm
