Almost all of my students ask me why I begin each lesson with at least five minutes of centering. I recommend that students arrive 10-15 minutes early so they can take time before the lesson or music improvisation session starts to arrive in body, mind, heart and spirit.
I have come to call this act “tuning in”.
It takes time to fully arrive and be present. When I teach, facilitate or perform, I always arrive early so I can tune in.
How we feel in our body, mind, heart and spirit will have a profound effect on our overall sound. I will share how I “tune in” as a daily practice.
Intervals of Silence
I need to take 5-10 minute breaks to just look outside. I also love to just take a 20-30 walk. When I take in the sky and trees, I feel more calm and present.
Morning
I need to give myself the gift of time in the morning, that is an extra hour all for myself to tune my mind and body. It is essential for me.
Moving through grief as I return to work is a complex process. These days, I wake up tired, sometimes determined, sometimes anxious, and sometimes very sad. I long for the day when I will spring out of bed again. Because there is a lot to do after the end of a loved one’s life, I wake up at night and my mind is racing, I long for peaceful sleep again too.
When I wake up, I do not look at my phone. Instead, I take a glass of water or green tea, I go to my music room, and I sit. I love watching the sun rise.
I start tuning into my breath. Thoughts come racing in, but I let them go. Sometimes I’m grateful that a thought comes in reminding me of a text I did not answer or a task left incomplete. I’m thankful that I remembered and I let the thought go. Acknowledging that reminder feels as though I’m writing it down on a post-it note.
Letting go of my thoughts allows me to use my senses to tune into how I am feeling.
I sense my body. These days I feel like I have been carrying a weight on my shoulders. My neck is sore and stiff, I can feel the tension in my forehead, and around my eyes and mouth. I notice it, without judgment. I am in my body, I am feeling things I may otherwise not notice.
I breathe, I move a little, my muscles long to release and let go.
I tune in - what do I need right now as I prepare for the day ahead.
I then practice what I learned from Dr. Shelley Snow in May of 2023: Vocal toning. I use the healing power of the sound to center myself.
I begin to hum or tone on an open vowel. I feel the vibrations of my voice. I know when my throat is relaxed, my larynx is low and the sound just comes right out. I know when my throat is tense, it feels tight, my larynx feels trapped, and the sound does not come as easily. I know when I am tired, the sounds are low and sometimes a little unstable at first. I am only capable of a groan. Any medium range or high vocal sounds would offer too much vibration in my head, something I am unable to tolerate at that moment. I know when I am rested, my sound is clear and resonant.
Regardless of what I sound like, I continue to hum or tone. My mind quiets down, the tension and/or pain in my muscles starts to release, it feels like a gentle ebb and flow, sometimes it takes more time. I follow my intuition and tone as much as I need. Sometimes, I realize I have been toning for almost 15 minutes.
I then sit in silence for at least 10 minutes. Without any expectation, I just tune in and listen to the silence around me. The earlier in the morning it is, the more peaceful it is - my favorite time is before 7am. After 7am, I can already hear the morning hustle and bustle outside my window.
I then balance my thoughts using alternate nostril breathing. Something I have been doing since I began practicing yoga in 2009.
I finish by moving and stretching. My favorite routine includes stretching and then 12 sun salutations. I am amazed at how my body begins to move more fluidly. Once I have completed my sun salutations I do a few more gentle stretches, then I sit or lie in silence for at least 5 minutes. I feel aligned and ready to focus on the tasks that lie ahead and the inevitable interruptions and distractions of managing my own small business.
This sounds like a lot, but it is the best use of my quiet time. As I move through my grief, I have also shed many tears. The tears are cleansing. Whether I am meditating or not, I try to take full advantage of the moments when I am alone and can let the tears flow.
I have gone days without tuning in, and within 3 to 4 days, I feel the difference. I am less focused and more anxious. These days, I need to tune in before I go to sleep as well. It is vital for me to feel present in my interactions with others and in my music.
Many inspirational ideas come to me when I tune in. Those are moments when I feel so alive. Many of the ideas for these blogs appear from out of nowhere when I tune in. I need quiet time to reflect, recover, re-energize and create.
Evening
Some evenings, I tune in to help me sleep. I avoid looking at screens for at least one hour before sleep. If I choose to read a book on my tablet, I use white letters on a black background and bring the screen light down.
I sometimes use singing bowls to quiet my mind and slow down. Some evenings, I just enjoy Playing soft instruments such as the RAV VAST or ocean drum. Sounds can be extremely soothing. I don’t set a time, but I will usually play for 5 to 30 minutes.
My dream world is always incredible when I go to sleep right after playing music.
I invite you to tune in!
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