Yes,
You can find yourself in a comfortable position.
Sit in whatever way works best for you.
Yeah,
Just arrive,
Settle down.
And then in your own time you can close your eyes or keep your eyes closed.
And allow your attention to settle on your breath.
Notice how you're breathing in.
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And breathing out.
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Breathing in.
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And out.
Yes.
And notice if that breath happens all by itself.
Or if you're doing something.
Just noticing the breath,
Noticing your body as it breathes.
And you can feel into your body,
Check in with your body.
See where you can feel a liveness,
Maybe a tingling or a vibration.
And where there might be tension or a pleasurable feeling.
Noticing,
Watching and feeling it,
Experiencing it fully at the same time.
Yes.
And you can notice how you're sitting in your chair or on your cushion or how you're lying.
Where your body touches the ground underneath.
Good.
Very good.
And now bring your attention back to your breath.
I suggest you breathe through the nose if that works for you.
And now extend the breath a little bit,
Just breathing in a little more.
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And breathing out a little more.
Breathing in a little more.
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Breathing out a little more.
Very good.
And now you can allow a humming sound on the out-breath.
Just gently humming,
You don't have to force it.
Just as long as the out-breath happens,
Your mouth can stay closed.
Breathing in.
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Breathing in.
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And humming.
Yes.
Humming.
And you can experiment with the pitch of your humming,
How high or low your humming is.
Breathing in fully.
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And maybe you can notice how if the humming is higher,
You can hold that note and the breath longer,
The out-breath can go longer.
Humming.
Yes,
Keep humming,
Keep breathing.
Humming.
And humming can help you to control your out-breath,
To maintain it steady,
To have a steady and slow flow of air going out.
Humming.
Humming.
Yes,
Very good.
And as you hum,
You can feel your body,
And feel the vibration in your body where that sound tickles your body from inside.
Maybe in the belly,
The chest,
Your throat,
Your face,
Your forehead,
Your whole head.
Humming.
Humming.
And maybe you can notice how your voice becomes softer,
Your throat,
Your vocal cords get massaged or massage themselves.
And your whole inner body gets a nice gentle sound massage.
Humming.
Maybe try to breathe in fully and then breathe out fully with the humming sound,
But breathing out slower than breathing in.
Breathing in,
Slow humming.
Humming.
See if you can activate your belly and your chest and your back as you inhale.
Then as you exhale with the hum to slowly control the out-breaths and really allow all the air to flow out and maybe at the end even pull in your belly a little bit.
To get the last bit of air out and then breathing in and then humming again.
Yes,
Keep breathing that way and keep humming and see how soothing humming can be.
Soothing for your heart and soothing for the nervous system too.
Like a gentle soothing song,
Just soothing sound inside of you.
And then you can let the sound fade out.
And allow the breath to keep flowing naturally.
You can feel into your body now.
Notice how it feels now.
Maybe there is more tingling,
More vibration.
Noticeable now.
Maybe you feel softer inside and maybe your heart is open.
More open than before.
Yeah,
Feel inside your heart and maybe you can notice a feeling,
An emotion.
And just allow that to be as it is.
Maybe you're a little more in touch with yourself right now and also a little more open.
And then once we open our eyes again and you go out into the world you get in touch with the world again.
See if you can maintain this inner connection and this gentleness,
This openness.
Yes.
And now you can take a few deep breaths and allow your body to get activated again.
Feeling more energy in your body.
Maybe your body wants to move and whatever way feels good for you.
Whatever way helps you to be there for yourself right now.
Yes.
And then slowly in your own time you can open your eyes and see if you can have a soft gaze as you start getting in touch with the world again.
Just see how impressions flow in.
And if you can stay non-partial for a little while,
Just noticing and feeling your body at the same time.
Yes.
Very good.
Thank you for meditating with me.
