Greetings friend,
My name is Kate and I'm so happy to be here with you guiding you through this embodied sound healing meditation,
Humming the whole body.
Through the use of your voice,
Sound,
Vibration,
You'll be bringing regulation into your nervous system through this very easy sound of the hum.
Humming has the ability to nourish your nervous system,
Creating balance and harmony from within.
So,
Let's go ahead and use the most powerful sound healing tool there is,
Your voice,
To create harmony within.
And I welcome you to go ahead and find a comfortable position.
I recommend lying down for this one,
Being in a nice supported position for the body to really relax and let go.
But say you're not able to find that position right now.
As long as you have a nice straight spine,
Relaxed spine,
You're good to go.
As long as the body is nice and supported and comfortable.
And you can pause this recording to find that position.
So begin to move inward by closing the eyes or keeping a low gaze.
And let's create a grounding core to really anchor our energy into the earth.
So begin to send awareness down to the core of the earth.
Tuning in.
Perhaps there is a feeling associated with the core of the earth,
A sound.
Maybe there's a smell or a taste.
Engaging with the core of the earth and then creating an earth colored grounding cord that moves from the core of the earth up,
Up,
Up many miles.
This grounding cord meets you right on the land that you are located on.
Comes up through the floor and attaches to the two centers of the feet,
Right and left.
And the base of the spine.
Really feeling into the center of the right foot where the grounding cord connects.
And then the left.
And now the base of the spine.
Does the grounding cord attach right at the base of the spine or perhaps it's a little wider?
Now bringing awareness to listening to the sounds around you in your environment.
How many different sounds can you detect?
Now beginning to bring that listening into the body.
So listening to the music of the heart,
The frequency of the heart.
And now the sound of the breath as it moves in and as it moves out.
Beginning to sense the breath as vibration,
As sound current.
Moving in,
Transforming into the exhale and then moving out.
Staying with the sound of the breath.
And as you hold awareness to listening to the breath,
Also add another point of awareness right at the navel center,
This belly area.
Pay attention to the inhale and how the belly expands and fills up with air.
And the exhale,
The belly softens,
Navel center comes towards the spine.
And now belly expands.
Exhale belly contracts,
Navel center towards the spine.
Really feeling into this flow,
This expansion,
This contraction.
And still listening to the sound of the breath.
And now together we're going to welcome in the sound of the hum.
So when I prompt you,
What you'll do is just inhale through the nose,
Keep the mouth closed and add a gentle hum on the exhale.
Inhaling to hum.
Taking a couple of natural breaths here.
Inhaling slowly and deeply and adding that hum on the exhale.
Couple natural breaths here.
One last time together,
Inhaling slowly,
Filling up the belly.
Continue at your own effortless pace,
Inhaling a gentle hum on the exhale.
And feel free at any moment to take a break from the vibration,
From the hum.
And then when it feels right,
Return again.
Begin to pay attention to the physical sensation of the vibration.
Where are you feeling that in the body?
Is it in the head,
Somewhere lower in the body?
Just locating where you feel this vibration.
So now awareness will move through the body as you continue to inhale,
Continue to hum.
And I'll call out different body parts.
And as each body part is named,
What you'll do is bring awareness to the body part that is named.
You'll soften the body part.
And if you can,
You're going to play and pretend that you are projecting your vibration down into each body part.
It's almost like an internal massage.
So bringing awareness to the feet,
Softening the feet and sending the vibration down into the feet.
The ankles and the lower legs,
Sending your vibration down into the ankles and the lower legs.
And the knees.
Thighs.
Into the pelvic bowl and the hips.
Sending and projecting your vibration into the abdomen and the back.
And moving up to the upper chest and the upper back.
Into the neck,
Throat chakra.
Up into the head.
Sending your vibration down into the fingers and the hands,
The palms of the hands,
The backs of the hands.
And the wrists.
The lower arms.
And the shoulders.
The lower arms.
Elbows.
The upper arms.
To the shoulder area.
And down into the heart center.
The hum fades away.
Finishing out the last round.
Keeping awareness right at the heart center.
Allowing yourself to rest in the silence and noticing the quality of the silence that your sound leaves behind.
Begin to deepen the breath.
Begin to remember your location in the room that you are practicing in.
Asking your body what wants to move first.
Perhaps you wiggle your toes.
The rolling of the wrists.
And welcoming yourself back into the space,
Back into the world.
Looking open the eyes.
This practice is now complete.
Go ahead and offer yourself some gratitude for taking the time to nourish your body.
This recording is always available to you.
Come back and have a listen.
I look forward to sounding with you again.
Sending you all the love.
