Hello and welcome.
This is a practice to support you in nourishing your whole being.
Help you connect in with your breath.
Help you to connect with your nervous system in a balanced,
Relaxing way.
And help you warm up your voice if you're going to be singing,
Using your voice to do a lot of speaking.
This is a wonderful warm-up for that too.
And what this practice is,
It's so so simple.
It's just a curious hum repeated over and over.
It sounds like this.
It's like the sound that you would make if you were deciding between two things.
Do I want this or do I want that?
So try that out.
See what it feels like.
And to do it in the most beneficial way,
I encourage you to engage your abdomen,
Your abs,
Your lower diaphragm,
So that when you exhale your belly goes in and up.
When you inhale and when you exhale it's through the nose.
And we're going to do this 108 times together.
If you're new to this practice or you are unfamiliar with using your voice in this way,
I encourage you to just focus on one thing at a time.
Even if you're a seasoned pro and you've done this lots,
It can be so helpful to just focus on one part.
Maybe you're focusing on the sound.
Maybe you're focusing on the belly.
Maybe you're focusing on breathing in and out through the nose.
Maybe it's something else.
Whatever it is,
Just finding a way to be present in this moment.
Be here.
Have this be nourishing for you instead of overwhelming.
And enjoy.
I'm going to count us through with my mala beads.
And if you need to take a break,
Take rest,
Do what you need to do.
This is a practice for you,
For your pleasure.
So enjoy.
Let's begin.
I'm doing great.
Keeping your face relaxed,
Your tongue relaxed,
Your jaw relaxed.
Maybe giving yourself a little sway with the music.
Amazing.
Keep going.
We're almost there.
Feeling your body,
Being present with yourself.
Hmm.
Taking a deep breath in and sigh it out.
In case you're wondering,
Those are my beads,
My mala beads making that sound.
Little crickets.
Take another inhale and sigh it out.
Ah.
Just noticing how you feel.
Maybe a little lightheaded.
Maybe a little bit lighter.
Sitting taller.
Warmth in your throat.
Take one more inhale.
Ah.
Thanks for showing up for yourself today and doing this practice.
The more you do it,
The more connected you will be with your breath and your body.
So I encourage you to return as much as you need.
Take care.
