Humming meditation.
In this meditation we'll use a little humming.
Aim to connect the humming to a regular breathing pattern.
Don't worry if you find that hard,
Just hum and breathe and enjoy the vibrations inside yourself.
Sit or lie comfortably,
Lips softly closed.
Feel breath flow and ebb through your face and head.
Now close your eyes.
Allow your attention to sink inside your body.
Allow it to seep into the base of your spine.
As you drift your inner sense upwards towards your neck,
Allow each vertebra to loosen and expand.
Let your neck be long and loose.
Sense where your neck and head meet and soften that place of balance.
Allow the same deep softness to glide around and over your head to smooth your forehead,
Your eyes,
Soften your cheeks,
Your lips,
Your nose.
Sense the air moving through your nose and gently allow it to drift out silently and slowly,
Then flow in freely,
Loosely.
Drift out silently and slowly.
Flow in freely,
Loosely.
Now quietly hum on the air breath.
Quietly,
Gently,
A clear quiet sound.
You may become aware of the muscles in your torso.
That's fine.
Allow them to gently engage and then let go of them as you let the hum subside as you allow air to flow back in.
Quietly hum on the out breath.
Quietly,
Gently,
A clear quiet sound.
Hum subsides,
Allow air to flow back in.
As you hum,
Be aware of any vibrations in your head and body.
How do they feel?
Quietly hum on the out breath.
Quietly,
Gently,
A clear quiet sound.
Hum subsides,
Allow air to flow back in.
As you hum,
Play with your perception of the sound.
Let it fill your nose.
Let it wash around your head.
Let it light up inner spaces or just let go and enjoy a little time to loosen.
Quietly hum on the out breath.
Quietly,
Gently,
A clear quiet sound.
Hum subsides,
Allow air to flow back in.
Quietly hum on the out breath.
Quietly,
Gently,
A clear quiet sound.
Hum subsides,
Allow air to flow back in.
Now,
Prepare to return to your day.
Gently,
Slowly,
Nod your head.
Loosely rock your shoulders forwards and back.
Slowly,
Open your eyes.
Quietly hum on the out breath.
Quietly,
Gently,
A clear quiet sound.
Hum subsides,
Allow
