Welcome to super voice.
Find a comfortable seat,
Make sure your feet are flat on the ground.
Place your hands where comfortable.
And take a deep breath in.
And exhale sigh.
Gonna do two more.
Inhale.
Exhale.
Inhale.
And exhale.
Our first sound is aa.
Inhale and exhale to prepare.
And inhale to aa.
Aa aa aa aa aa aa aa aa aa Inhale,
Hold your breath.
Stay full,
Hold as long as you can.
And whenever you're ready,
Exhale and sigh.
Super scan your body.
Notice.
Notice sensations,
Temperatures.
Notice where your mind is,
Are there any thoughts?
Our second sound is om.
Inhale and exhale to prepare.
And inhale to om.
Om om om om om om om om om om Last one.
Om Inhale,
Hold.
Feel full and hold for as long as you can.
And whenever you're ready,
Let everything drop and exhale.
Super scan your body from head to toe and toe to head and notice.
We are repeating seven sounds to match the seven principles.
The last sound is hum.
Inhale and exhale to prepare.
And inhale to hum seven times.
Hum hum hum hum hum Two more.
Hum Last one.
Hum Inhale,
Hold your breath.
Hold for as long as you can.
And whenever you're ready,
Exhale and sigh.
Take a moment to feel the echo of all those sounds in your body.
Super scan from head to toe and toe to head and notice.
I'm going to close the practice with a smile.
Breathing through the smile.
And noticing the shift of sensations in your body as you're holding that smile and breathing through it for a few seconds.
Please remember to journal your experiences.
And see you in the next module.
