Humming Bee Breath

Sometimes, the world feels noisy. Even if it's not physical noise, like traffic or people, it might be the noise of nagging worries, or stress, or problems. It might be the noise of new information. Whatever it is, let's take this time together to tune out the noise of the world, both outside of us and within our own minds, so we can seek silence within ourselves and tune into what we are feeling inside. This is an exercise called the humming bee breath. It's known for creating instant calm and a soothing sensation, especially around the forehead. It's especially helpful in moments of frustration or anger, so feel free to keep this practice in your back pocket. And as always, we're all uniquely different, so feel free to adjust this practice in a way that feels most comfortable to you and your body. And if you can, try to be in a safe space where you're comfortable making a little noise. Feel free to pause this meditation if you need to move. All right. Let's start by taking some deep breaths in and out. Make each one longer than the last. In and out. In and out. Get yourself in a comfy position. This meditation is often done seated, but feel free to sit or stand in whatever way feels comfortable. Gently roll your shoulders out. Let them rest. And now, stretch your neck to the right, and the left, and back to center. Pull your spine up nice and tall, and gently close or soften your eyes. Feel all the little muscles in your face relax. You are grounded and calm. Take another deep breath in and out. Place each of your index fingers on your ears, specifically over the spot called the tragus. It's the little piece of cartilage that partially covers your ear hole or ear canal. On our next breath together, if you can, gently press your fingers into the cartilage; not too hard, but enough to close the hole. Then, with your mouth closed, make a loud humming sound and let it out for as long as you feel comfortable. Ready? Place your index fingers on each tragus. Inhale. Exhale as you press down and hum. How did that feel? It's like giving your own inner world a private sound bath. Let's do this a few more times. Inhale, fingers on each tragus; and exhale, humming. Great. A few more, this time on your own. Nice job. You can let your hands down and enjoy the effects of this exercise. If you're ever feeling overwhelmed, frustrated, or just plain stressed, you can tune the world out and tune into yourself with this exercise. Say this with me out loud or to yourself: I tune into my own body for wisdom. I tune into my own body for wisdom. Bring your arms out wide in a T-shape if it's available to you, then slowly wrap them around your torso for a nice self hug. And...