Discover the Power of Vocal Meditation

Cultivating Stillness, Harmony, and Authentic Expression

Harmonize™ Tune Up Modality
Vocal Meditation: 20 Minute Practice

Sitting comfortably, place yourself somewhere you won’t be disturbed or disturb others with quiet, consistent humming. In consideration of your environment, you will be allowed to dive deep within the crevices of your own being.The primary goal of this practice is to remember the art of listening, both inwardly and outwardly. As we create sound and embrace stillness, we establish a connection between ourselves and the environment, assuming the roles of both creator and receiver. Interestingly, the act of creation is an inner journey, while receiving is an outward one.

Often, we perceive creating sound, singing, or speaking as an outward expression. However, when done in harmony with oneself, it unfolds as an inner journey. As creators, we listen and feel deeply within, allowing the expression to emerge naturally without distorting or manipulating the shared message. This process demands a gentle inner attentiveness and observation, which places the creator in a state of awe and witness, alongside the audience, as the expression unfolds.

Conversely, when we listen, we embark on an outward journey. We release our consciousness into the space, and our energy melds with the speaker, who becomes a channel and guide, uniting our higher intentions. It is an understanding that the audible interactions and soundscapes surrounding us reflect the inner depths of our being. If harmonious environments filled with birdsong, crickets, locusts, and frog calls resonate with a profound inner peace, it is a testament to our connection. On the other hand, if we find ourselves in bustling corners with the sounds of passing traffic, shouting neighbors, or booming nightclub music, it becomes an invitation to introspect and discover the source of any anxiety, unease, or anger within ourselves. This meditation will guide us on that path.

Our bodies are a living testament to the ancestry that precedes us. We embody the prayers and traumas of our ancestors, becoming a walking manifestation of their experiences. Recognizing that our physical form is composed of the past, we can begin to treat it accordingly and explore our subconscious to understand who resides within us at any given moment. Perhaps while listening to Elvis Presley, we connect with the spirit of our great grandfather. Maybe our favorite dessert, lemon meringue, evokes memories of our mother. Or we engage in a specific fetish to express, in a healthy way, the abuse endured by our great-great-grandmother. We carry the physical imprints of our ancestors until we become conscious of them. Once consciousness arises, our self-expression and embodiment become a choice. Through meditation, we can untangle inherited genetic expressions, forging new neural pathways and energetic connections that align with our current environment, relationships, and circumstances. This is how we liberate ourselves from unnecessary trauma and drama, resting in the ever-present peace and safety that surrounds us.

The way this meditation works is very simple.

Find a comfortable seating position, with legs crossed and back straight. If you find that sitting straight for 20 minutes creates a strain on your body, you are welcome to lay down flat on your back. Try to stay away and present throughout the meditation.

Next, close your eyes and connect to your breathe by breathing in through your nose and out through your nose. Relax your jaw and feel the surface of your skin. Begin to draw your attention inward, recalling all of your power, all your presence and all of your being in the present moment for this temporary reset.

With your eyes closed, press the top of your tongues flat against the roof of your mouth. Feel the connection made between the surface of your tongue and the roof of your mouth. Now, begin to hum on the exhale and feel the subtle vibration created through sound that reverberates against the roof of your mouth, connecting you to your crown chakra. Feel yourself like a tuning fork.

As you hum let your breath be nice and slow. Feel your lungs filling with air, bring the weight of your body into your hips, and become aware of your chest, core and gut.

As you hum, you are reverberating the vagus nerve sending relaxing sensations through vibration throughout your entire body. Your vagus nerve is the longest nerve in your body, it extends from the brain stem down into the gut, reaching out like extended roots from a tree touching your organs along the way. This simple humming exercise will begin to stimulate not only your gut but also your organs, bringing presence and engagement deep inside your body.

As you hum focus on listening to the sound of your voice. Thoughts will emerge, and as they come and go, do your best to only listen to the sound of your voice as you hum on the exhale, and to the soundscape of your environment on the exhale. Notice if a thought is particularly persistent, even brilliant, and use this practices as a tool of self discipline and discernment to trust that you can let it go.

As you delve deeper into the practice, it will lead you to greater depths within your body. As you descend further into your body, stress will dissolve. Each time stress dissipates, thoughts and emotions may arise. Embrace this process and remember that having a thoughtful meditation doesn’t that you’re doing something wrong, or it’s not working. In fact, it’s the opposite! Recognize that the release of excessive thoughts and emotions unravels the stories, stress, and tension held within the body. By continually redirecting your attention to the sound of your voice during the exhale hum and the sounds of your environment during the inhale, this tension will dissolve, allowing stillness and silence to return.

Commit to practicing this technique for 20 minutes every day. As you establish it as a regular part of your routine, you will discover that daily vocal meditation not only fosters clarity, grounding, peace, and presence but also significantly enhances your listening and speaking abilities. It connects you to the truth of your messages and expressions, empowering you to contribute from a calm and centered place within yourself. Ultimately, this translates into greater harmony within yourself and your environment. It enables you to cocreate each present moment, equipped with self-awareness and resilience to remain connected to your body and the surrounding environment. It grants you the ability to feel safe, seen, known, and acknowledged, embracing both yourself and others completely.

You can integrate this practice into your daily life by simply humming for two minutes. If you find yourself overwhelmed, anxious, or even excited, dedicating just two minutes to this practice will ground you, bringing you back into your body and aligning you with your center before expressing yourself. Whether you are engaging in a social interaction, attending a professional meeting, or having an intimate conversation, this practice will support you in remaining open and present.

As you do this, track the progress of the practice in your daily life by answering the following questions:

• After this meditation, what do I experience of my senses and emotions?
• When is a moment during the day that I came back to the practice for just two minutes to reset? What was happening, and why did I feel the urge to do this quick reset?
• What have I noticed change in my relationships as a result of developing my listening and communication skills?
• How does this practice compare to other forms of meditation I have done in the past?