Regulate and Restore

(gentle ethereal music) Hi, and welcome to this calming exercise designed to support your nervous system. So in this practice, we'll be using the shruti box, as well as our own voices to regulate our nervous system. Now, our voice is a powerful instrument when it comes to creating a greater sense of calm and relaxation in the mind and body. As we let out a sigh or a sound, or even a hum or an ohm, those vibrations help the body to settle and the mind to feel at ease. So, let's practice. Settle in, take a deep breath, and let's begin. (gentle ethereal music) Inviting you to find an upright position, just allowing the body to be relaxed, yet alert. You can close your eyes for this exercise, or keep them open to a soft, gentle gaze. Now, unclenching the jaw, relaxing the shoulders, and resting the palms of the hands on the legs, and just taking a moment here to notice how you feel, observing how you're arriving to this practice. Perhaps feeling tense, distracted, or maybe calm and at ease. Now we'll take a few grounding, deep breaths in through the nose, and out through the mouth, slowing down the breath, slowing down the mind and body, and just letting go of any tension or tightness. Now returning the breath back to its natural rhythm and pace, and we'll begin with the vocal toning. So you can do this as lightly or as loud as you would like, whatever feels right for you. I'll be using my shruti box to provide a steady tone underneath. And you can try making sounds like hum, ohm, ah, or oh. And what's most important here is the resonance we're creating with our own voice. And it may feel awkward at first, but eventually the vibration from your voice will take over and you'll notice how the nervous system begins to settle and rest. So I'll start us off, and whenever you feel comfortable, you can join in. Feel free to keep the eyes closed to help bring your focus inwards. (gentle ethereal music) So taking a deep breath in, on the exhale, letting a gentle hum go. Breathing in. ♪ Ah ♪ (gentle ethereal music continues) And again, breathing in through the nose. ♪ Ah. ♪ (gentle ethereal music continues) Exhaling, releasing all of the air from the body, feeling that gentle vibration of your voice. And again, breathing in. ♪ Ah ♪ (gentle ethereal music continues) Seeing if we can let go that approach or that attitude of wanting to get it right or sound perfect, and just allowing the voice to flow naturally and effortlessly. And again, breathing in. (gentle ethereal music continues) ♪ Ah ♪ (gentle ethereal music continues) Breathing in. (gentle ethereal music continues) ♪ Ah ♪ (gentle ethereal music continues) On the next exhale, seeing if we can do it a little more quiet. So breathing in. ♪ Ah ♪ (gentle ethereal music continues)...