Hello and welcome to this week's meditation.
In this meditation,
We'll be using sound and frequency as a way to soothe your body and mind,
Giving you exactly what you need here and now.
Get settled somewhere cozy,
Come to a seated position either cross-legged or with your feet planted firmly on the floor.
You can let your hands rest in your lap or on your legs,
Whatever feels most natural to you.
Begin to deepen your breath in and out.
Lift up through the crown of your head for a long spine.
Let your hips relax and feel grounded in your seat.
Allow your eyes to gently close.
As you do so,
Become more vibrantly aware of your body.
Feel your presence,
The inner sensations,
Simply observing what is,
Feeling what it is to be you right now.
Just take a few easy conscious breaths here,
Filling your lungs to full capacity with fresh oxygen,
Fresh prana and releasing it through your mouth with a sigh,
Letting your lungs empty out completely and your belly button draw in before you take your next breath.
In and out.
Just like that.
Let your breath return to its natural cadence.
For our toning practice today,
I encourage you to adopt an attitude of playfulness and curiosity.
Know that it's more than okay to sound silly or off-key or have your voice shake.
Instead of how it sounds,
Let the feeling each tone brings be your guide.
You can do this practice loudly or quietly and still have a wonderful effect on the body.
There's even a way to almost silently tone using a bit of pressure on your exhale through the nose and focusing on your third eye.
And this brings about a beautiful feeling too.
So based on your environment and comfort level,
You can play around with each way to find out what's right for you.
To begin,
Take a nice deep breath in through your nose and on your exhale release a sigh with your mouth closed so the sound is primarily coming through your nose.
Just like that.
And as you do this,
Find out which part of the sound feels yummiest to you and lean into it.
It might be the ah or the mm or even the gravelly mm at the end.
So again,
Breathe in exhaling your air with a closed mouth sigh and even playing around with higher and lower pitch until you find the tone that feels just right to you.
Here's how I do it.
You'll know you've hit the right note if your brain feels slightly more spacious and relaxed or you might feel a soft opening in your heart.
The tone that feels most resonant to you is the one that holds the subtle healing frequencies that your body is craving right now.
And as you tone it,
All your cells are vibrating in alignment with wellbeing.
If nothing particularly stands out,
You can use the full sigh as your tone or even om is a beautiful option.
You can do this with your mouth closed.
Or open for the full expression.
Om is the primordial sound of creation and holds many healing frequencies.
And so for the next few minutes,
Breathe in and tone on your exhale,
Creating the sound that feels yummiest to you right now.
And you're welcome to switch it up and change around as you do.
Just keep following the feeling the sound brings as this is the most important part.
As you make your sound,
See if you can hold the tone for as long as possible without creating any strain or tension in your body or mind.
And even pausing ever so briefly in the silence at the end before taking your next inhale.
We'll do this for about three minutes or so and you'll hear a soft chime when the time has passed.
Let's begin.
Hello.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
