Hello,
Dear one.
I was reminded this week of the power of humming,
Which we'll be using in today's practice.
So if you're not in a place where you feel safe to vocalize,
Go ahead and pause and come back when you are situated.
As we begin to turn inwards,
I invite you to look around.
At the world of the seen.
See what's here.
And invite 1% more presence.
Into your body.
And with that,
Heightened awareness.
Notice the transition as you gradually,
Slowly close your eyes and enter the realm of eyes closed.
Take your time.
And when you're here,
Taking a moment to see how you are.
What textures or sensations are here in this moment?
You might be surprised.
Whatever is here.
Can be here,
And now without changing it.
.
.
Can you turn your attention?
Towards your breath.
Notice where it is.
In your body naturally.
Is it higher in your chest?
Is it lower?
Gamma not changing.
Can you notice the moment?
Where inhale becomes exhale.
Or exhale becomes inhale.
Okay,
We're going to do three breaths in this way.
We will inhale to the count of six.
Hold for three.
And then hum on the exhale.
I'll give space for you.
To do this on your own.
So when you're ready,
Inhaling,
1,
2,
3,
4,
5,
6.
Hold,
2,
2,
3,
4.
And now hum.
As you exhale.
Aum.
Continue at your own pace.
Inhale to six.
Here's the hold.
And then hum again your entire exhale.
Whenever you're ready,
Go ahead and do the third and final in this fashion.
When you are complete,
Noticing.
What's here?
Is anything 1% different for you?
From when we began.
No right or wrong answer,
Just.
.
.
Curious to see.
And now that our awareness is even more attuned to the subtle,
Going to playfully explore.
So on your next inhale,
Take a deep inhale and hum whatever note feels effortless and powerful for your body to make.
No thinking,
Just hum.
Hum and see what comes out.
And when you're ready,
Let's just explore what does it feel like?
In your body to hum a really low note.
So go ahead on your next exhale.
Can you feel the vibrations in your throat?
You can just,
I'll ask a few questions.
And you continue.
Humming low on your exhale,
And take a new breath whenever you need.
Can you feel these vibrations?
In your chest or just below your neck.
Can you feel these vibrations down the midpoint of your front body?
Can you feel the vibrations at the very top of your head?
And can you feel reverberations down in your feet?
What are you sensing in your feet as you hum this low note?
All right,
Let's pause the humming for a moment.
Let your breath return.
To its natural state.
And you've just explored what a low note feels like.
So next we're going to move.
.
.
To a different note or notes.
I encourage going high.
And noticing what that feels like.
In your body.
Sliding around.
Letting your body.
.
.
Decide,
Explore,
Letting your throat choose.
So we're not.
Not thinking about it.
Nobody's watching.
You just get to play.
Explore with your body,
With spirit.
So we'll give some time for that now.
This is again on your exhales.
What do other notes feel like humming them?
As you're humming,
What are you noticing?
In your face area.
Your cheeks.
Your chin.
The space around your eyes.
How about your shoulders as you continue?
Exploring with this hum.
What do you notice in your shoulders?
And taking a pause,
Returning to your natural breath.
For a moment.
Noticing how you are.
And for the next three minutes.
I'm going to hum.
The same refrain.
Over and over.
And you can choose your own adventure.
You can join along.
You can hum your core note.
On top.
You can explore,
Add other notes on top.
Move around,
Again,
See what wants to come out when you have this.
This structured underneath.
Here we go.
MMMMMMMMMMMMMM Mmmmmmmmm!
Mmmmmm.
Mm-hmm.
Mm-hmm.
Mmmmmm.
Mm-hmm.
Mm-hmm.
Mm-hmm.
MMMMMM Mm-hmm Mm-hmm.
Mm-hmm.
Mm-hmm.
MMMMMMMMMMMM Mmm.
Mm-hmm.
Mmmmmmm.
MMMMMMMMMM MMMMMMMMMMMMMMMMMMMMMMMM Mm-hmm.
Mm-hmm.
Mm-hmm.
Mmmmmm.
Mmmmmmm.
Hmmmmmmmm MMMMMMMMMMMMMMMMMMMM Taking a moment of stillness now.
Noticing how you are.
What did that create in your body?
What sensations can you sense at the top of your head?
What about your hands?
Near your neck.
What's different from when we began at the very beginning?
Just curiously noticing.
A 1% subtle change.
And know that this pause in stillness is allowing for integration.
In the body of what we just experienced.
So stay there.
As I continue.
This was.
.
.
A bit more of a focused practice today.
And while you're still in the realm of eyes closed,
I will plant the seed of intention and invite you to weave humming into your ordinary days.
It can be very loose and spontaneous.
While you're driving.
While you're washing the dishes.
While you're folding laundry.
It doesn't need to look or feel a certain way.
You can play around.
You can hum a favorite tune.
You can notice how your body responds.
How does your spirit respond?
For a more focused practice,
You could hum while you're lying still on your back and really notice how your body is responding to certain notes.
Again,
Looking for that.
Core note that for your body feels just effortless and powerful and natural to go to.
So with those ideas.
Take what resonates,
Leave what doesn't.
And knowing you can take anything from the realm of eyes closed.
With you.
Into your day.
When you feel ready.
And with awareness of this transition,
You may gently,
Slowly.
.
.
Open your eyes.
When it feels right.
And as you reorient in the realm of eyes open,
Sensing for your feet beneath you,
Or wherever is making contact.
With a surface.
Feeling into that pressure.
May you return at least 1% more present than when we began.
And may you go well and rooted into your day.
