This is a humming,
Breath and body scan practice that will help you to relax and feel refreshed.
First we'll check in with our breathing,
Then set up a regular humming pattern which will lower and steady your heartbeat.
Then we'll hum as we scan and release muscle tension,
Relaxing your whole body.
I hope this track gives you 15 minutes of deep rest and you feel alert and refreshed afterwards.
If you find it difficult to hum because your nose is very blocked,
Part your lips very slightly and use a quiet ooo sound instead.
Lie down on your back or sit comfortably tall and put your hand on your stomach.
Hiss out very slowly and gently.
Your stomach wall should move gently inwards towards your spine.
When you stop the hiss and breathe back in,
Allow your stomach to bounce gently outwards.
And now try using a quiet,
Clear hum,
Stomach squeezing very slowly in as you hum.
Then releasing and gently bouncing out as you breathe back in.
Put your hand down and focus on the hum.
Humming out through your nose.
Humming out through your nose.
Breathing back in through your nose.
Humming out through your nose.
Breathing back in through your nose.
Settle into a regular humming pattern.
You could hum with me or between my phrases or however you feel your voice fits the music.
Get comfortable using a long,
Gentle hum and a free,
Loose,
Gentle in-breath.
If your eyes are open,
Close them and focus on sensation.
As you hum,
Be aware of any feelings of vibration or buzz.
You may experience them in your chest,
Neck,
Face or head.
As I name parts of your body,
Imagine you soften and release them with the vibrations of your hum.
A sort of sweet lullaby for your cells and tissues.
Hands.
Arms.
Shoulders.
Hum any note or notes you feel comfortable with.
Chest.
Stomach.
Hips.
Thighs.
Knees.
Ankles.
Feet.
Legs.
Back.
Spine.
Neck.
Scalp.
Forehead.
Eyes.
Cheeks.
Mouth.
Jaw.
Tongue.
Skin.
Brain.
Lips.
Heart.
Mind.
Heart.
Mouth.
Gently open your jaw and move it from side to side.
Open your eyes.
