Welcome.
Wherever you are right now.
However you're standing or sitting is fine.
You don't need to lie down for this.
You don't need to close your eyes.
You just need a few minutes and your own voice.
A quick reminder,
Because it matters.
There's no wrong way to do this.
If you want to stop at any point,
Stop.
If humming feels like too much right now,
You can just be with the sound and my voice and let the words wash over you instead.
Running through the centre of you,
From your brain to your gut,
Is the vagus nerve.
It runs right alongside your throat and your vocal folds.
And when you hum,
The vibration acts like a small internal massage on that nerve.
And it helps tell your whole nervous system you're safe,
Right now,
In this moment.
So let's just breathe first from wherever you are without any judgement.
And find your out-breath.
Follow your out-breath now,
All the way to its natural end,
To that little space,
That pause.
And then simply yield to the in-breath,
Letting it arrive all on its own.
All the way to the top.
To its own small paws.
And notice in your own time how the out-breath might be a little longer than the in-breath.
No pressure.
Just however that comes in for you today.
And once more in your own time.
Follow the out-breath all the way to the end,
To the pause.
And then yield to the in-breath whenever that comes.
Find the pause at the top of the in-breath.
And letting go again.
So now on your next out breath.
Let a low,
Quiet hum ride along with it.
However it comes out is exactly right.
Creaky,
Wobbly,
Uneven,
Breathless.
All of that is fine.
You and let it trail off naturally when the breath runs out.
No rush to breathe back in.
Just wait for the in-breath to arrive on its own and yield.
And again,
Whenever you're ready,
Another low,
Quiet hum out.
You Notice if you can feel that hum anywhere,
Maybe a buzz on your lips or your jaw or into your chest or your belly.
Wherever it lands is fine.
You don't need to find it anywhere in particular.
And a few more now in your own time,
At your own pace.
Making sound when it feels good.
Resting quietly in between.
You you you you And as you feel ready,
Let the humming settle and just come back to your ordinary breath for a moment,
However you are.
Notice your feet on the ground or your seat beneath you.
Notice one sound in the room around you.
You don't have to feel completely different.
Just perhaps a little more here than you did five minutes ago.
Thank yourself for taking this moment.
And thank you for practicing with me.
