019 This is what healing sounds like

Hello friends,

Today I continue my series of simple, 10-ish minute practices for pain and stress reduction during the holidays.

This week I’ll be focusing on the power of sound – specifically the role of the human voice in healing work. The practice itself is simple, something you can integrate with your existing routines and rituals.

In case you missed it, last week’s practice can be found here. It’s more of a framework, a guide for how to choose the right practice based on your present level of stress. And honestly, it might be the most helpful information I’ve given in this newsletter series. So consider taking a look (or second, or third look) and adapting it to your own life.

Sound Moves Energy

Whether you realize it or not, you use sound as a way to harness, move, and release energy. And you do it everyday, all day long, without realizing it.

For example, what do you do when you’re feeling stressed? You sigh, mutter, growl, or yell. And during sex – have you ever thought about why you make the sounds you make? Have you noticed how the sounds you make during sex are connected to surges of energy and sensation?

Now picture yourself exercising, pushing for a few more reps or 30 more seconds of effort. What happens at that moment? You growl, yell, sigh, or moan. But why?

Why does sound allow us to keep going when our bodies have reached their physical limit?

Or consider moments of joy, sadness, pain, and fear. Each one has a sound connected with the experience. Try to imagine crying, laughing , an orgasm, or heavy physical exertion without sound. What would that feel like? It would cause pressure, built up energy, stress, even injury or pain.

That’s because sound is a carrier of energy. When we have a surge of energy, or need a surge of energy, we use sound to harness, move, and release it.

It’s true in our daily lives, and it’s true when we’re working to heal physical and emotional wounds.

Sound and Healing

If you’ve been around the wellness block, you’ve probably heard of sound therapy, sound meditation, sound baths, etc. These are examples of external sounds that help elicit spiritual and healing experiences. And, while they can be helpful, I’m talking about something different.

Here I’m talking about the innate power of our individual, human voices. I’m talking about using the voice as a tool to harness, move, and release the tension (aka blocks) in our energy systems.

Remember, the root of our chronic physical and emotional issues is the tension in our energy system. Healing requires us to 1) become conscious of the tension 2) allow the expression and resolution of the tension.

Basically, this means we have to feel what we’ve been consciously and unconsciously pushing away. And, as I said above, expressing and releasing a powerful feeling requires us to use sound.

Let it Out

If there’s one thing most of my clients are shy about in session, it’s using sound. Which makes sense. Healing is about expressing parts of us we’re afraid to express. And sound is, arguably, the most obvious external expression.

After all, we can’t cry out in despair or rage and still pretend everything’s fine.

The good news is that sound can also be gentle. It can slowly introduce and diffuse difficult feelings and sensations. We can harness sound as a steady, non-combative way to circumvent the ego when the ego wants to hold things in.

So here’s today’s practice. It’s extremely simple but, as I said above, it can bring up feelings of shyness. Be patient and gentle with yourself. Take it slow and remember that vocal expression is healthy.

This practice can stand on its own but it’s really meant for integration with your existing practices: meditation, yoga, exercise, breath work, therapy, etc. Make sure you choose a time and location where you’ll feel comfortable making some noise.

Note: You’ll want to close your eyes during this meditation. Read each prompt, then close your eyes and work with it. Open your eyes when you’re ready to read the next prompt, and continue.

Guided Sound Expression Meditation

1. Sit down on a firm chair, on a meditation cushion or bench, or lie down on your back. If you’re sitting, keep your back forward of the backrest. If you’re lying down, use a thin pillow or folded towel to support your head/neck. Also place a larger pillow under your knees.

2. Take a few moments to sense the points of contact between you and the floor, chair, bed, etc. Notice any parts of your body that are directly supported. Try and feel these points of contact.

3. Then connect to your breathing. Don’t attempt to change it, simply witness its unfolding with your complete attention. Be aware of your entire inhale, start to finish. Be aware of your exhale, start to finish. Notice how your steady, neutral attention influences your breathing. Do this for at least 6 breaths.

4. Consider the primary stressor in your life. What’s the most difficult element in your present existence? Work, money, health, relationship, addiction? Don’t think about it. Instead, visualize it playing out. Visualize the difficulty it causes in your life. Visualize the conflicts, the pain, the potential loss. Let the feelings grow more and more vivid. Let the visualization become real.

5. Now that you’re aware of the stress, the pain, the realness of your situation, you’re ready to express your feelings through sound. This is a two step process: First, allow your body to inhale. As you fill with air, let your feelings gather and strengthen. Let them fill you up. As you prepare to exhale, give permission to your body to express itself through sound. Then open your mouth, surrender, and let the sound pour out. Let whatever wants to come out, come out. Imagine yourself as no more than a mouthpiece, an amplifier.

6. Repeat this process, giving yourself time to get the hang of it. Remain as neutral as possible, both towards the sounds and your ability to allow them. Let the sounds be small and stifled, or loud and unwieldy. Trust your body, trust the sounds, and trust yourself. As long as you don’t push yourself, this is a safe process.

7. Continue for as long as you need/want to. Don’t push yourself and remember: there’s no right or wrong way to do this, no grades or evaluations. Allow yourself to be shy at first – it gets easier if your effort is genuine.

8. When you’ve finished, take a moment to reflect. Notice how you feel in your mind and body and celebrate yourself for being honest and courageous.

That’s it for this week. I hope you enjoyed this meditation as much as I do. If you have any questions about how to integrate it with your existing daily practices, send me an email and we can figure it out together.

Energetically,
David