Welcome.
Today we're going to be taking some humming breaths to tone the vagus nerve.
The sound waves created through this simple technique stimulates the vagus nerve,
Immediately lowering stress and creating a sense of calm.
It's very simple.
We'll just be inhaling through the nose and exhaling with a closed mouth with a hum.
Finding a comfortable seated position,
Relaxed posture with your spine straight.
If it's safe to do so gently close down your eyes or if you need to just soften your gaze.
Bringing your awareness to your seat and landing here.
Feeling your connection with the earth.
Becoming aware of your breath,
The rise and fall of your chest as you inhale and exhale.
Slowing down the breath by inviting a longer exhalation.
Try inhaling for the count of four and exhaling for the count of six.
Good.
With your lengthened breath out let this invite the mind-nervous system and your inner landscape to settle.
Letting go of any stress or worry that you might be carrying.
Tuning inwards,
Inviting the body to soften.
Dropping the shoulders,
Softening the jaw,
Lengthening the spine and dropping the chins slightly.
Bringing more openness and alignment into your body.
Breathe deep into the belly and breathe out.
Telling yourself that it's safe to slow down and be in this moment.
I invite you to join me now in a gentle hum.
Inviting the sound waves to move through you.
Washing through all the cells in your body.
The sound of your own voice vibrating through your being.
Bringing you into inner attunement with your own energy.
None of us sound the same.
Your own voice has the power to bring you into alignment with yourself.
Your voice is your medicine.
Lips gently resting together.
Tongue relaxed.
The sound is hmm on the exhale.
Breathe deep into your belly.
Feel the vibration in the back of your throat and invite the sound to move through your whole body.
Deep breath into your belly.
As your energy vibrates,
Intend for anything that is discordant to be gently released.
Vibrating,
Clearing and balancing your energy system.
Your self-generated sound is supporting you.
Breathe in.
As your energy opens,
Notice any micro adjustments that you need to help the energy pathways flow.
You can gently massage your body,
Giving yourself some kind attention.
Perhaps lightly massaging your neck and your shoulder,
Your belly.
Helping the body to release tension and open further.
If there are any pain points,
Just inhale and then exhale through that point.
Inviting the release of the energy.
Breathe deep into the belly.
Inviting a little smile by gently turning up the corners of your mouth as you make the sound.
Noticing if this brings any shift to your inner experience.
Again,
A deep breath in,
Letting yourself soften.
Allowing any remaining tension to dissolve down the spine and out through the tailbone.
Using your breath and the sound to let go of any more breaths.
Deep breath in.
Keep your awareness within and just observe what's alive for you now.
Let the vibration continue to ripple through your entire being.
With your next breath in,
Imagine that you're breathing through the crown of your head,
All the way down through your spine and then breathing out through the base of your spine.
Releasing any final residue that's been vibrated clear of your system.
So one last time,
Breathe in from above and breathe out through your base.
Gently bringing your awareness back now.
Softly landing back in your body.
Fully back.
Feeling the support of the earth.
Know that just five minutes of humming can significantly elevate your inner landscape.
Such a simple yet profound for shifting our energy and frequency.
I hope you found it supportive.
