Today we become a little more curious about where the vibration of humming travels inside the body.
Because humming is not only a sound,
It's also a physical vibration that moves through tissues and inner spaces.
And many people begin to notice that humming can feel almost like a gentle massage from the inside.
So today we will simply explore that together.
Just listening,
Feeling and allowing the body to respond.
So let's notice this vibration directly.
You can take a gentle inhale and allow a very soft hum on the exhale.
You can hum again and feel where the vibration appears.
Perhaps at the lips,
Around the nose,
Maybe even inside the skull.
Now take the next breath without humming.
Just exhale silently and notice the difference.
Now one more time,
Inhale gently and hum again.
Sometimes just two or three hums are enough for the body to recognize the vibration.
And once the body recognizes it,
The nervous system often begins to respond very naturally with more ease and settling.
And that's what we will explore a little more today.
Before we deepen the humming further,
Let's return to the breath as our foundation.
Because the hum is carried by the breath.
So please find a really comfortable position,
Upright but still comfortable.
Gently support it if needed.
It's really important that you feel comfortable and steady.
Notice your jaw.
Perhaps gently move it from side to side and allow it to soften.
Let the teeth separate gently.
Notice your lips and allow them to soften as well.
Bring your awareness to the tongue and let it rest at the bottom of the mouth.
These small releases create space for sound.
Now gently bring your attention to your breath.
Where do you feel the breath most clearly right now?
In the chest,
In the belly,
In the sides of the ribs.
Allow the inhale to gently expand the ribs sideways.
Gently expanding with the inhale and let the exhale soften naturally.
Inhaling,
Gently expanding the sides of your ribs.
Exhaling,
Release and out in your own comfortable rhythm.
Let the breath become slightly more rhythmic.
Smooth inhale and smooth exhale but without controlling it.
Just allowing continuity and stay here for a few breaths.
Inhaling,
Gently expanding your ribcage to the side and to the back.
Exhaling,
Soften.
Now we begin adding sound again.
Take a gentle inhale and allow a soft hum on the exhale.
Keep the sound small and private.
Bring your awareness to the vibration at the lips.
Let's stay here for a few breaths.
Just sense into this gentle vibration.
Now notice the space just behind the nose.
Perhaps you feel a gentle buzzing in the cheeks or the bridge of the nose.
Allow the vibration to stay light and steady.
Simply return to the feeling of the vibration.
Explore something interesting.
Sometimes the vibration spreads even further into the inner spaces of the head.
Take another gentle inhale and hum softly again.
Bring your awareness to the inside of the head.
Not to the sound but to the vibration.
Some people feel it behind the nose.
Some in the cheekbones.
Sometimes even around the forehead.
Imagine the vibration spreading softly through the whole skull.
Almost like a quiet inner echo.
Allow the humming to gently fade.
While the monochord continues to hold the space.
Sometimes the vibration continues for a moment even after the sound stops.
That's the resonance of the body.
Now let's explore another space.
Take a gentle inhale and hum again.
Bring your awareness into the chest.
Not forcing the sound deeper.
Simply imagining the vibration spreading softly through the chest space.
Like gentle waves moving through the body.
Let the breath remain relaxed and natural.
If you wish,
Place a hand on your chest.
You can relax into these vibrations.
And whenever it feels complete,
Allow the humming to gently fade.
Your time to notice the difference between humming and silence.
Maybe you notice a gentle buzzing in your whole body.
Return to your hum whenever it feels natural.
Let the vibration meet the sound of the monochord.
Or pause between the breath.
Both are welcome.
Feel how the inner vibration and the outer sound begin to blend.
Simply stay with your rhythm.
For minutes we soften guidance even more.
You are free to hum whenever it feels right or rest in silence.
Do you still feel a gentle vibration somewhere in the body?
Or has the sound opened a space of quiet inside?
The body responds differently each time.
Let's allow ourselves some time in silence to digest.
Simply noticing your breath and the gentle vibration.
Let's return.
Deepen your breath gently.
Feel the contact of your body with the ground.
The room around you.
If your eyes are closed,
Slowly blink your eyes open.
Thank you so much for practicing together.
Namaste
