Hello and welcome.
My name is Staré.
This is a guided deep belly breathing practice with gentle humming.
In this meditation,
We'll begin by slowing the breath and inviting it into the belly,
Allowing the body to soften and settle.
Toward the end,
We'll introduce humming as a way to deepen relaxation and support the nervous system.
Everything in this practice is an invitation.
There's no right or wrong way to breathe,
And if at any point something feels uncomfortable,
You're welcome to return to your natural breath.
Find a comfortable position,
Seated or lying down,
Where your body feels supported.
It's okay to allow your eyes to gently close or soften your gaze.
Take a moment to notice the body as it is right now.
No need to change anything yet,
Just noticing.
Begin by placing one hand on your belly and one hand on your chest.
If that feels supportive.
Start to gently breathe in through the nose and out through the mouth.
As you inhale.
Imagine the birth traveling down into the belly.
Allow the belly to softly rise beneath your hands As you exhale,
Let the belly gently fall.
No forcing.
No straining.
Inhale.
Belly expands Exhale.
Belly softens.
If the breath feels shallow at first,
That's okay.
We're simply creating space,
Not control.
With each breath,
Invite the body to feel a little more safe.
A little more supported.
A little more here.
Palms.
And continue breathing slowly and deeply at your own pace.
In through the nose,
Out through the mouth.
If your mind wanders,
Gently bring your attention back to the sensation of the breath moving in the belly.
The rhymes.
And the palm.
Now as we continue the slow belly breathing.
Or begin to add gentle humming.
If you've never done this before,
It may feel unfamiliar.
Or even a little awkward at first.
That's completely normal.
There's no need to hum loudly.
A soft,
Steady hum is more than enough.
Let us start by practicing.
On your next exhale,
Gently hum.
Feeling the vibration in the chest,
Throat or lips.
Inhale through the nose.
Exhale with a soft hum.
Let the sound be easy natural.
Unforced.
Let's continue this pattern.
Inhaling slowly into the belly.
And exhaling gently with a hum.
Allow the vibration to move through the body.
You may notice warmth or a subtle sense of grounding.
If thoughts arise,
That's okay.
Let them pass like background noise,
Returning your attention to the breath and the sound Inhale.
Exhale with a hum.
If at any point you'd like to stop humming,
You're welcome to return to silent breathing.
Or you may continue humming for as long as it feels supportive.
Trust what your body needs.
Continue to inhale through the nose,
Filling your belly with air.
Allowing it to arise.
Slowly exhale out through the mouth.
Sighing or humming.
Let's do that for a couple more rounds.
Deep inhale.
Slow exhale.
Now gently allow the honey to fade.
Return to quiet,
Natural breathing.
Notice how your body feels compared to when you began.
Notice any sense of softness or grounding.
Or calm.
Or A's.
Take a few more slow breaths Letting everything settle.
As we come to the end of this practice,
Know that this type of breathing and gentle humming is something that you can return to anytime,
Even for a few moments throughout your day.
This is a way of listening to your body and responding with care.
When you're ready,
Slowly begin to bring your awareness back to your surroundings.
Gently open your eyes if they were closed.
Come to a seated position if you were lying down.
And most importantly.
.
.
Carry the sense of calm and regulation with you as you move forward throughout your day.
Thank yourself for taking this time.
