Hi,
My name is Hana Hanula and thank you for humming along with me.
So to begin,
Just find a very comfortable position where you can sit with your spine straight up and somewhere that you can just relax your shoulders,
Your head,
And if it's comfortable you may close your eyes and just take a few deep breaths just to arrive in the space,
Be comfortable to spend a few uninterrupted moments together.
So just find an hour and breathe through the nose and out through your mouth,
And let's do take two more like those,
Inhale and exhale.
Let go even more,
And I'm going to invite you to hum on a note which is actually hum.
Hum is the sound of the throat chakra,
So by humming on the specific vibration we open and clear the channel of this energy center that's going to remove any blockages,
Distortions,
And just going to slightly create an opening in your throat so all this unexpressed maybe yet emotions and needs are going to start coming easier,
It's going to be easier to use your voice and maybe all the lumps,
Sometimes we feel like lumps which is protection in the throat or we are clenching the jaw and we're like swallowing lots of things,
Repressing lots of things,
So this exercise is really like a gentle opener to remove any obstacles,
Releasing the tension,
The lumps,
And just letting your voice smoothly,
Gently allowing it to be heard,
To be expressed.
So yeah,
We're going to be humming the mantra hum and we're going to do it for a couple of minutes together,
And that's all we need to do,
Just keep your eyes closed and just focus on the vibration,
On the humming,
And humming is when you take an inhale and we think hum,
By closing your mouth we create this vibration,
This sound inside of our throat,
So this is really important because it's like the whole vagus nerve,
All the way from your womb or to your throat,
Is the vibration that is coming up and this is what we try to do it here,
So it would be hum,
So throughout your whole exhale you try to have mouth closed and simply vibrate from the inside and out,
So when you are comfortable,
Let's begin.
And for the last two ones I invite you to place your index finger in this little hole just at the bottom of your throat and like gently pressing on it to create even more vibrations,
Like gentle taps as you are breathing out,
Humming together,
It's also an amazing tool for emotional regulation,
So whenever you feel upset and you would like to come back to yourself,
You can just hum along and you should find a little bit of more openness,
Spaciousness and kind of this inner peace.
