Welcome to this guided brahmari meditation.
It is a humming meditation where I will guide you through a step-by-step process to find your voice,
To allow your nervous system to regulate and to relax.
You can do this seated anywhere you are,
In a car,
On a toilet,
In your office,
Or maybe at home.
You can do it walking,
You can do it laying down,
You can do it anywhere.
There is no danger in you losing your mind.
On the contrary,
You will find yourself activating your vagus nerve,
You will find yourself relaxing,
Becoming more present.
And so we are starting by taking a deep breath through your nose in,
And exhale.
I encourage you just to allow the breath coming out of your mouth to make any sound.
Any sound at all is fine.
Take another deep breath in through your nose.
And again,
Allow it just to fall out of your mouth and make any sound that manifests itself.
There is no right or wrong pitch.
It shouldn't be low and deep or high.
There is no right or wrong here.
It's just a manifestation of your energy in sound.
Take another deep breath in through your nose.
And just allow that sound to come out of your mouth in whatever way that you want.
Let's do this one or two more times.
And with every time you're doing it,
Allow that sound to prolong itself a little bit.
And then finally,
With the next exhalation,
I encourage you to keep your mouth closed and simply hum.
And I would like for you to just follow me from this moment onward,
Taking breaths in as I do and humming out as long as I do or as long as you can.
Take your time here and feel the process.
Deep inhalation through your nose.
And let's hum.
And allow your voice to lock on the pitch that is feeling right right now.
That can be high,
Can be low,
And it will certainly adjust in time.
Deep breath in.
And once you have found the tone where your voice wants to rest and reside,
Allow yourself to just hum in that pitch,
In that tone,
Every single time that you exhale.
Deep inhale through your nose.
And in time,
You will notice it will adjust itself.
It will drop lower and lower.
Deep inhale through your nose.
And again.
Deep inhale.
And again,
Breathe in.
Two,
Three,
Maybe four more times.
Inhale.
Allow your voice to manifest itself.
And feel that vibration of your voice in your body.
And if you like,
The last one or two,
You can open your mouth to it.
Deep inhale.
Feel free to continue this for as long as it suits you.
There is another guided humming meditation that I will be sharing with you where it's just the humming,
So you can just follow along.
But if you like to listen again to the instruction and just step by step,
Gradually,
Guidedly work your way into that relaxation through this meditation,
Feel free to just go back and do it again.
Take a deep,
Utter breath inside,
In through your nose.
And the last one for today,
We're breathing out.
In whatever way feels natural to you.
And then,
I wish you a beautiful rest of your day.
Enjoy.
