Welcome to this Sound Universe meditation,
A beautiful heart opening exercise.
In this meditation we will be humming,
So please ensure that you are in a place where you are comfortable in making a quiet sound.
This meditation is in four parts,
Listen carefully to the description of each part.
The first part of the meditation is the humming.
Here we simply breathe in through the nose and on the out breath hum with our mouth closed allowing the vibrations to travel freely throughout the body.
This is really healthy for the body,
It helps reduce stress,
Induces calmness,
Enhances sleep as well as producing powerful neurochemicals such as oxytocin,
The love hormone.
Humming can also even unlock trapped emotions in the body and allow us to have a release.
It's perfectly normal to cry in this meditation,
So don't be alarmed if this happens.
You will hum for 15 minutes.
The second part is a little bit more complicated and involves hand movements.
You will keep your eyes closed,
Place your hands on top of each other with your palms facing up around your belly button area.
Then begin to slowly move your hands forward with the intention of giving love to the universe.
When your arms are fully extended,
Separate them and slowly bring them out to the side in a circular motion.
And then back to the starting position where the hands meet again.
You will do this motion repeatedly during part two for around seven minutes.
Part three is similar to part two but in the other direction.
Your palms will be facing downwards this time with one on top of the other around the belly button area.
This time the hands will go around the outside first until they meet in front of you,
Then straight back towards your belly button down the middle.
This time the intention is to receive love from the universe.
Again this will be approximately seven minutes.
Part four is very simple.
Simply relax and sit or lie down silently for ten minutes and be with whatever comes up,
Just allowing it.
Sit comfortably in an upright position and we shall start our practice.
Close your eyes if you haven't already.
Let's begin with the humming.
As described earlier,
Take an inhale through the nose and on the out breath hum nice and loud with the mouth closed.
I'll give you a quick example.
We will do this part for 15 minutes.
You will notice huge benefits from this practice if you apply yourself.
If at any point you feel lightheaded or unable to continue with the humming,
Feel free to take a little break.
Continue to keep your eyes closed and wait until you feel ready to start again.
Let's all take a big inhale now and begin the practice.
Beautiful.
Keep repeating that process and I'll let you know when it's time to move on.
Moves on.
Beautiful.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ You're doing great.
Keep focusing on your practice,
Continuing with a big inhalation and the beautiful humming.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Allow the vibrations to move freely through the body.
Not controlling the vibrations,
Just allowing them to go where they want to go.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Just noticing any sensations in the body during this humming.
♪♪ We're about halfway through now.
Keep pursuing with your practice,
Simply breathing in and humming on the out-breath.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Don't forget to take a little break if you need to.
During this practice,
It can be very intense.
So if you need to pause the technique for a minute or so,
Please feel free to do so.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Just two minutes to go now with the humming.
Continue to inhale.
And on the exhale,
Nice big hums to finish the last two minutes.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Beautiful,
Well done.
We now move on to part two.
Move your hands to your belly with your palms facing up.
And very,
Very slowly move them outwards in front of you.
When your arms are fully extended,
Circle the hands round in a circular motion towards the starting position.
♪♪ When the hands finally meet back at the belly button,
Continue the practice again.
Just repeating this motion with the intention of sending love out to the universe.
Really holding that intention throughout.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Move as slowly as possible during this practice.
There's no rush.
Really slowly.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Connect with the universe.
Show your love.
Feel it in your heart.
Spread it out into the world.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Think of all the love you have to give in your life.
♪♪ See where your mind takes you.
Just two more minutes for this part,
Giving love out into the universe.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Now it's time to receive.
Place the hands facing downwards.
This time we'll go in the opposite direction.
In a circular motion,
To begin with,
Around the outside,
And then back to the center once they meet,
Extended in the middle.
Again,
Do this action nice and slowly.
Just like when we're giving out love to the universe.
This time,
Our intention is to receive love from the universe.
Think about all the ways the universe gives you love.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Universe,
Thank you for all the love you give me.
Remember to move the hands nice and slowly during this section.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Connect with the universe.
Be open to receiving its love.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Think of all the love you receive in your life.
Just a minute or so left now.
Receiving love from the universe.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Beautiful.
I hope you enjoyed these heart-opening exercises.
Now it's time to relax.
Drop the technique you're doing currently.
Lie or sit down and just be with whatever comes up.
No judgment,
Just relaxing and observing whatever comes up and then allowing it to pass.
We'll do this section for 10 minutes to finish.
Lying or sitting down and relaxing.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ It's time to end our practice for now.
Thank you so much for practicing with me today.
I hope you love this meditation as much as I do.
If anything emotional came up for you today,
I would take time to sit with it again.
This will really help with the healing process.
Be gentle with yourselves and have a beautiful day wherever you are.
Big love,
Alex.
♪♪ ♪♪
