Hello,
Welcome back.
I'm Sarah,
A somatic facilitator and coach,
Here to help you build nervous system resilience so you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation.
Breath work.
Visualization and deep rest so that you can explore the pause between where you've been and where you're going.
Welcome to liminal space.
Today's practice is for when life feels loud.
When it feels like there's hundreds of tabs open in your mind.
Too many thoughts competing for your attention,
Your mind is busy Your energy is scattered.
And you simply need to find space to land and to center.
We'll be exploring a breath practice known as humming bee breath or what we call brahmari pranayama in yoga.
This technique combines breath with sound and vibration.
As the gentle humming gives the body and mind something to anchor into.
So allow your body to start sinking into the surface beneath you.
And take any adjustments that would make you feel even more comfortable than you already are.
You may change position to be seated or lay down.
But wherever you land.
Let yourself be held.
The space between your eyebrows softens.
Tongue resting on the roof of your mouth.
Your jaw unclenches,
Your shoulders drop.
Your hips,
Knees and ankles all feel a heavier pull to the core of the earth.
And start noticing your breath exactly as it is.
Nothing to change and nothing to fix.
Witness the air as it enters and leaves the lungs.
A constant steady rhythm that supports you without effort or being asked.
And take a slow breath in.
A gentle pause at the top.
And sigh out of the mouth.
Two more,
Breathing in.
Pausing.
And release.
Final time,
Slow breath deep into the lungs.
Palms.
And let everything go.
We'll be taking three rounds of eight breaths of humming bee or brahmari pranayama.
So all you need to remember for this practice is that we're breathing gently and slowly in through the nose.
And as we exhale,
We're creating a gentle humming sound,
Soft,
Not forced or performed.
Just allow the sound to vibrate through the whole body as you relax deeper into the meditation each breath.
So when you're ready,
Take a preparatory breath in.
And out through the nose.
And when you're ready,
Breathing in and out.
Too.
3.
.
.
4 out.
In.
Out.
Releasing all control of your breath.
Just bathe in the resonance of the vibrations.
Feel a sense of ease radiating through the whole body and notice the space that the sound has created within you.
And then when you're ready,
Taking another preparatory breath in through the nose.
Out through the nose.
And when you're ready,
Breathing in,
2,
3,
4,
Out.
Hmm.
.
.
Out.
Out.
Out now.
Out.
Out.
Letting go of the breath and allowing it to find its natural pace again.
Observe any energetic shifts within the body.
Have the vibrations discharged any activation or heaviness in the body or the mind?
And then when you're ready,
Taking another preparatory breath in through the nose.
Out through the nose.
And when you're ready,
Breathing in,
2,
3,
4,
Out.
Hmm.
.
.
Out.
Out.
Out.
Letting go of the breath and allowing it to find its natural pace again.
Feel the subtlety of the vibrations beneath the surface of your skin.
We'll take our final round so breathing in through the nose to prepare.
Out through the nose to prepare.
And when you're ready,
Breathing in.
Two,
Three,
Four,
Out.
Out.
Out.
Out.
Out.
Out.
Releasing all control of your breath as it finds its intuitive rhythm again.
Just take a moment and give yourself permission to really rest here in the frequencies of the energy you created.
Observing the steadiness and the spaciousness around you.
And if you've got time and you want to,
You might take a few more rounds of this breath.
But if we're finishing here together.
Remember that ease and stillness aren't always something we can seek out and find.
They're something that unfold as we cultivate conditions for them to appear.
Once you allow all of the external noise to fade.
You can tune in to the subtle internal hum of your body and mind.
This is the wisdom that sits deep beneath the thinking and the feeling.
Where we can truly start to listen to the gentle pulse of aliveness running through the body.
When everything becomes more silent,
We can sense the wholeness that has been there all along.
If this practice helped you tune into your inner landscape,
Please share with someone who might need the same today.
Rest well and I'll see you next week.
