Vocal Vibrations

In this practice, we use the vibration from making a humming voice, to connect with the body. We feel and connect with the resonance as it moves throughout us. This practice is a vocal practice, so it is better suited to when you are alone, at home or maybe in the car.

Practicing Vocal Vibration Meditation:

Start by taking a few deep breaths to slow down and still the body.
Once you feel ready, begin humming your single note on your out breath. Whatever natural note comes to your first is perfect.

This practice is NOT meant to exhaust your breathing as you are doing the techniques. If you are new to breathing exercises, your lung capacity may not be as large. Don't worry, just do what you can. Simply do the humming in replacement of a slow out breath.

It’s okay if your hum starts off a bit slow or quiet at first. As you continue with the practice, your humming and feeling for it will begin to gain a certain quality of depth inside you.

As you begin humming, bring your awareness to the feeling of the vibration in your throat as you make the noise. Then, slowly start to feel the vibrations beyond just your vocal cord box. Follow the vibrations, even if they get much more subtle into other parts of your body. Feel them emanating or moving up and down your spine, from your pelvic floor to the crown of your head. Then once you are comfortable with that, feel the vibrations moving down your arms to your fingertips. Then imagine it moving down your legs to your toes.

Advancing the practice:

Next we are going to transform the frequency of the note. Start paying around with the note, making it a bit higher or a bit lower. Then move into a steady flow of humming from whatever natural low note you make to a natural high note you make.

Practice feeling the low note at the base of your spine, in your pelvic floor. Start slowly raising the pitch of your note as you feel the vibrations move upward through your spine. As you reach the crown of your head, you should get to a natural high note. There should not be any strain on your vocals. It doesn't matter how wide of a range of noise you make, just that you feel the vibration moving up and down as your vocals/pitch moves up and down. Move slowly as you go up and down. It's more challenging to do it slower. But try to get the whole distance in one breath. Eventually try to get up and down in one breath. No need to exhaust your breathing though. This is an exercise to connect with your body, in a meditative way, not an exertive way. As you do the meditations and exercises, your breathing should become slower and deeper as you tap in and connect.

Be easy on yourself as you begin, different exercises will be easier or more challenging for different people. For some, the “making noise” part of this exercise is uncomfortable. If it is uncomfortable for you, you probably need it the most!! Go slowly with it and lean into the discomfort. Doing the practice to become comfortable with it and comfortable in your own body is extra significant in building the connections and allowing it all to flow more smoothly.

If you have a challenging time getting the humming noise you make to flow smoothly, that is totally okay. Embrace it. Keep going with it, it will slowly become smoother. Note though that having a super smooth note is not the priority of the practice. Feeling and connecting with the vibrations as they move through your body is.