Sound Healing
A practice of resonance, breath, and subtle vibration.
Core theme: Coherence through sound, cellular tuning, nervous system softening.
Use when: You feel disconnected from your body, numb, or overstimulated.
Mode: Breath + humming + subtle movement.
Outcome: You return to your own rhythm.
As we continue to explore the effects of sound healing using a variety of tools, I’ve found one of the most effective and empowering is this integration of one’s personal sound vibration, using their own body as their tool for healing. In our own body, we can find the most intriguing possibilities for healing and converting harmful patterns and behavior immediately into healing mechanisms.
Here is a practice I developed that enables me to access more creativity and free tension from my body, using your own body as your healing tool. I practice this every morning:
Curate Space- 3 minutes
o Take whatever time you need to curate and modify your space to be a more receptive space that is dedicated to silence, stillness and healing.
o Sound
Create a cocoon like environment where the sounds are either regulated or modified through closing doors, playing water sounds or other soothing low volume noise cancelling sounds using your phone or sound devices.
o Light
Lower lighting my turning off room lights, lowering window coverings, closing doors, allows you to be more focused on your own energy.
o Smell
Lighting mild incense or palo santo to focus your smell, awaken olfactory senses and cancel other smells, brings your focus back to yourself.
o Touch
Create a comfortable soft seating space or lie down on soft comfortable places.
o Visual
If possible, eliminate any visual distractions, visual ‘noise’ at least in you immediate scope of view.
Silence- 3 minutes
o Take a few moments to sit in silence in your newly curated space. Focus your awareness on the information your senses and body, mind are absorbing and drawn to.
Make any adjustments to the components of information through sitting in awareness and new relationship in that space. Adjust your light, sound, texture and temperature accordingly.
Observe your breathing and position. With awareness in the subtlety of adjustments, shift into alignment with breath and position or shape that creates flow and less effort.
Be acutely aware of what shape and energy you found yourself in, without judgement or change. Notice where you sit how your bones, tissue, fascia receive you, hold you. Notice where your breath moves in your body as you inhale and release. How does your head rest on your shoulders. Is there a side that is working more than the other side?
o Offering
In this 3 minutes, receive your body with gratitude, trusting that your body welcomes your guidance, support, and possibly permission to release tension, narrative, or conflicts.
Ask yourself permission to let go of tension, of the narrative, of constrictions. Ask one more time for gentle release. You can come back to supporting any trauma later. For this moment, give yourself the option to release, allow your body a moment of reprieve, acknowledging the strength, resilience and endurance your body shares with you.
Give thanks to your body for showing up and being vulnerable, accessible and willing to explore healing.
Make this practice an offering to yourself, your signature healing that you and your body can return to and evolve in time.
Breathe- 3 minutes
o In stillness, breathe deep breaths 5 times, expanding your threshold each breath.
Explore the top of your breath and the base of the breath. At the base of each breath, I invite you to begin to explore your tone, through a long hum.
Expand your threshold at the top, expanding both diaphragm and chest, up to your throat. And hold for a second or two.
Release, and empty at the bottom of the breath. At the base of the breath, I invite you to make a vibrating sound, a hum, in a lower tone.
Each breath, explore a tone. At the base of each breath, find stillness.
o Push out any last iota of air, feeling your diaphragm contract, becoming very empty and still.
After 5 breaths with vibration, come back to stillness, calm, simple breath, no humming.
Vibration- 5 minutes
o Coming back to your humming, begin to explore a lower tone. Moving into the lower octaves, feel the different vibrations between tones.
Settling on one tone, breathe deeply, arriving at the top of your breath, start the vibration/hum, till your breath is out.
o Sit in stillness with a few breaths allowing that tone to permeate through the body.
Apply the same tone for five breaths and pauses.
As you begin to explore the vibration, allow the vibration to move through your body, opening up your body, each breath.
Witness- as long as necessary
o In this state of being, witness acutely what you sense, feel, and what has moved. Allow your exploration of your newly created vibration to open blocked passages within your body.
From your quiet state, observe and record. Stay with your stillness. Observe the places in your body where vibration travelled, opened blockages.
Observe the front of your body and visualize the vibration moving cells that are dormant. Now, observe the back of your body and your cells moving gently, and allow the vibration to travel to the back of your body, and the back of your neck and you integrate your whole body nicely vibration and breath.
o Now, write. What did you experience, sense, and feel, think.
First record what you senses, where your senses took you, what you observed through sensation and shifting your focus.
How is your body expressing this attention and opportunity to expand through vibrating tones.
Where has your vibration travelled?
What are the threads of messaging, sensation, patterns, that you’re sensing?
How do you want to return to this practice? What does it provide for you?
Is there a risk in retaining tension - is the tightness in your body necessary?
What if you could allow vibration to flow effortlessly through all fascia, tissue, and lymph in your body. What do you think might happen?
What is your body wanting to communicate to you?
o Offer this to yourself in gratitude. For your presence. For your willingness to be with your body.