Hi,
This is Ayesha and this is a short humming meditation.
Meditations are an essential part of any purposeful communication practice.
Humming meditations have a lot of scientifically proven benefits,
Including stress reduction,
Relaxation,
Calming the nervous system,
Getting you into the parasympathetic or rest and digest response,
Helping you to sleep and improving your overall sense of well-being.
For the purpose of this meditation,
I'd like you to also think of the humming meditation as a tool to help you connect with yourself and with your own voice,
To feel the sound vibration you're making in and with your body as a way of really deeply hearing yourself.
Be kind and gentle through this process.
Don't worry about not having a good singing voice or how long you can hold your hums.
Find a tone or a note that works for you.
Breathe easily and hold as long as is comfortable for you.
So take a moment and get comfortable in your space.
Settle into your seat with a neutral spine.
Place your hands on your legs,
Palms facing whichever way feels most comfortable to you,
With your feet flat on the floor.
Close your eyes or simply soften your gaze.
Feel your body settle in.
Sink a little deeper into your seat with the weight of your hips and your legs grounding you.
Feel the floor beneath your feet.
Take a long,
Slow,
Deep breath in through your nose and release it from your mouth.
And again,
A long,
Slow,
Deep breath in through your nose and release it from your mouth.
And one last time,
Take that long,
Slow,
Deep breath in through your nose and release it from your mouth.
Now place one hand on your solar plexus chakra,
Which is a few fingers up from your belly button.
This is the I am chakra.
It's the energy center related to how you show up in the world.
Now place your other hand on your heart chakra in the center of your chest.
The energy center related first and foremost to love of self and then love of others.
Now take a nice deep breath in and hum.
Breathe in and hum.
Again feel that vibration as you hum.
And you can play around and change your tone or your note.
Now I'd like you to move your hand,
The one that's on your solar plexus chakra,
And move it to your throat chakra.
So rest it gently on your larynx.
This is the energy center of your expression.
Breathe in and hum.
How you express yourself creates your reality,
So really connect with that.
Now relax and release your hands back down.
Roll your shoulders back and down a few times.
And take a few more breaths in and out.
As we close our practice,
Allow your breath to return to its normal and natural rhythm.
Wiggle your fingers and wiggle your toes.
Now circle your wrists.
Give your shoulders a little shake.
If it feels comfortable to you,
You can roll or sway your head from side to side.
And take one more slow deep breath in and let that go.
And if you haven't already,
When you feel ready,
You can open your eyes.
You can come back to this practice at any time and repeat it as often as you like,
Especially if you're someone who tends to put other people first or if you get quiet when other people get loud.
This tool will help you connect with and listen more deeply to yourself and give you a pathway to honor your voice and begin to speak more clearly with confidence and with purpose.
May it give you support as you move back into your day.
Namaste.
