Welcome!
In this practice,
We explore the calming power of humming,
A very simple sound that can have a profound effect on the body and mind.
When we hum,
The gentle vibration travels through the chest,
Throat and head.
This vibration can stimulate the vagus nerve and support the nervous system in shifting from tension into a state of regulation and ease.
Humming also naturally slows the breath and helps quiet mental activity.
Often,
People notice that after just a few minutes,
The body begins to soften and the mind becomes more settled.
In the practice that follows,
I'll guide you into a gentle humming meditation,
Supported by the warm and resonant tones of the monochord.
You are welcome to hum along with the sound,
Allowing your breath and voice to move naturally and without effort.
And if at any moment you prefer to simply listen and receive the vibration,
That is perfectly fine as well.
Now,
Find a comfortable position,
Allow the shoulders to soften,
Allow the breath to settle.
You may want to place a hand on your chest and gently close your eyes to connect a little deeper.
When you feel ready,
We begin.
Now,
Bring your awareness to the gentle sound of the monochord.
Let it be the ground beneath you.
Not something to follow,
But something to rest on.
You may hum with every exhale or you may pause between breaths.
Both are welcome.
Imagine your hum resting on the monochord.
Not floating,
Just resting.
Feel the vibration in the chest.
Feel the vibration in the skull.
Feel how the external sound and the inner sound meet.
Let the sound be steady but not forced.
If you need a pause,
Pause.
Vibration arises,
Let it move.
Rest when it feels right.
Allow your hum to become softer and then allow silence to arrive.
Just sit in stillness for a moment.
Notice,
Is your breath different now?
Has it become softer or slower?
Is your body more settled?
Is the mind quieter or simply less busy?
Allow the body to settle into this quiet space.
Even a few minutes of humming can support the body in returning to balance and calm.
When you feel ready,
Gently deepen the breath and slowly open your eyes.
Thank you for practicing with me.
You can return to this practice anytime you need a simple and natural way to calm the mind and support your body.
Namaste.
