While designed with a specific individual in mind, this exercise can be used to observe, unwind, and quiet your mind.

Breathe in deeply.

Hum.

Breathe in deeply, fill your body,

and then hum the air out long hum.

Breathe in deeply

hum.

Keep going. Keep humming.

Breathe in deeply.

Breathe in deeply

hum the air out slowly.

Breathe in deeply, filling your body

hum, slowly, gradually, letting the air out.

Breathe in deeply, fill in your lungs, hum the air out. Slowly, gradually enjoying it.

Take in a beautiful deep breath, filling your body,

hum the air out, massaging your head, creating vibrations.

allow your breath to rest.

Inhale.

Hold,

exhale,

inhale.

Exhale,

inhale,

hold,

And allow your breath to rest.

allow your mind to wander.

or allow your mind to be still. Whatever your mind wants to do, let.

Observe where your mind goes.

Note:

• Words imperfectly capture truth. What I write is imperfect by nature, but those words point toward a perfect truth that is beyond the limitations of language or mental comprehension.

• Published content continues to evolve and improve over time. First drafts are released, and I welcome any constructive feedback: edits, factual corrections, or content suggestions.

• Exact words and identifying characteristics such as pronouns or names are redacted or changed for any writers who have not given me written permission to identify them or use their writing.