Humming
Materials Needed
Feeling
Stress
How to Do It
Humming creates vibrations that can soothe the nervous system. It is a simple way to engage your body and promote relaxation.
Why It Works
Humming vibrations soothe the nervous system and promote relaxation.
Guided Practice
Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.
Seated comfortably with your eyes gently closed, continue by taking a deep breath in through your nose. Feel the air filling your lungs, expanding your chest and belly. As you exhale, let out a soft hum, feeling the vibration in your throat and chest. Notice the sensation of the sound vibrating through your body, like a gentle massage from the inside out. Allow yourself to relax into this humming, feeling it resonate deeply.
Continue this humming with each exhale, finding a pitch that feels soothing and comfortable for you. Feel the vibration in your chest, your throat, and your head, noticing how it changes with each breath. Imagine the sound waves traveling through your body, gently calming your mind and soothing your nervous system. You might visualize these vibrations as ripples in a calm pond, spreading out and bringing peace to every part of your being.
As you deepen into the practice, bring your awareness to your breath and the sensation of humming. With each exhale, let the humming sound resonate through your body, feeling the calming effect it has on your mind and body. Notice any sensations that arise—perhaps a sense of warmth, a gentle tingling, or a lightness in your chest. Allow these sensations to flow naturally, embracing the relaxation they bring.
Imagine now that with each hum, you are sending a wave of calm through your entire body. Feel this wave flowing from your throat down to your chest, through your abdomen, and into your legs and feet. Allow yourself to be fully present with this sensation, feeling the relaxation deepen with each breath. Perhaps you feel a sense of grounding, a connection to the earth, or a lightness spreading through your body.
As you continue to hum, imagine that each sound is a gentle healing vibration, moving through any areas of tension or discomfort. Feel the vibration breaking up any tightness, soothing any stress, and bringing a sense of ease to your entire being. Allow yourself to stay with this sensation, exploring it fully without judgment. You might visualize your body as a musical instrument, each hum tuning it to a perfect state of harmony.
As we bring this practice to a close, gently stop humming and return to your natural breath. Feel the lingering vibrations in your body, the sense of calm and relaxation that remains. Take a few deep breaths, grounding yourself in this peaceful state. Notice if there is a feeling of balance, ease, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the calm and relaxation that this practice has cultivated. Know that you can return to this humming practice whenever you need to calm your nervous system and find peace.