Humming with Chest Focus
Materials Needed
Feeling
Empty
How to Do It
Place both hands over your chest and take a deep breath in. As you exhale, hum softly, feeling the vibrations in your chest. Repeat this several times, allowing the vibrations to spread through your chest and upper body.
Why It Works
Humming creates vibrations that can stimulate feelings of warmth and presence in the chest area, helping to alleviate the sensation of emptiness by reconnecting you with your body.
Guided Practice
Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.
Feel each breath deepen your relaxation and still your thoughts. Close your eyes and place one hand gently on your chest, right over your heart. On your next exhale, begin to hum softly, feeling the vibrations resonate through your chest and into your hand. Notice the sensation of the hum in your chest — perhaps a gentle vibration, a warmth, or a subtle pulsing.
Stay with the feeling of the hum, allowing each exhale to carry the sound and vibration through your chest. Feel the sound waves expanding outward, creating a soothing and calming effect. Notice any emotions that arise as you continue humming — perhaps a sense of calm, a feeling of comfort, or even a release of tension. Allow these emotions to be present, letting the hum guide you deeper into your experience. Feel the connection between your breath, the hum, and your heart, noticing how this simple act can create a profound sense of inner harmony.
Visualize the sound of the hum spreading warmth and light through your chest. Imagine this light radiating outwards from your heart, filling your entire chest cavity with a golden glow. See if any images, memories, or symbols arise — perhaps a memory of being comforted, a belief about self-soothing, or an image of a calming wave. Allow these images to deepen your connection to the practice, letting them bring a sense of peace and centeredness.
When you feel ready, gently let the humming fade, and take a few deep breaths, noticing the residual vibrations in your chest. Notice how your body feels now — perhaps more relaxed, more centered, or simply more attuned to your own heart. Gently open your eyes, carrying this sense of inner peace and harmony with you into your day, feeling more connected to yourself and ready to engage with the world around you.