Free Your Voice: Compassionate Listening

Welcome back,

It's Davin.

I'm a singer and a voice coach and I believe wholeheartedly in the healing and transformational power of your voice.

This is the second in a series of meditations created to help you find more freedom and authenticity in your unique sound.

In this practice,

We will use listening and vocalizing as a tool to foster a greater intimacy with your body,

Your breath,

And your voice.

There is no right or wrong way to participate,

But you may find this practice most effective if you are in a space where you can use your voice without the fear of being interrupted or even heard.

If that's not possible,

No problem.

Consider this an opportunity to explore that fear of being heard and trust in the power of this as a personal practice.

I will be accompanying you with my voice in an effort to hold you safely in a sonic container.

So,

With that in mind,

If you're ready,

Let's begin.

Go ahead and find a comfortable,

Upright seat.

Try and settle into a posture that feels soft,

Yet awake.

You might like your feet on the floor or even have your legs crossed in front of you.

There's no right or wrong way to be,

But this experience is most successful in an upright posture.

When you find yourself still,

Gently close your eyes or rest your gaze softly in front of you.

Begin to focus your awareness within by bringing your attention to your breath.

It may be helpful to find a place in your body where the breath seems to settle.

Maybe at the tip of your nose,

Your ribs,

Or in your belly.

Wherever your focus lands,

Follow both the inhalation and the exhalation as it relates to that space.

If at any point you find yourself distracted,

That's okay.

You haven't failed.

Distraction is a normal condition of the mind.

Just kindly usher your focus back to your breath and follow it in and out.

Now that you've begun to settle in,

Let's shift attention to listening,

Noticing what it is that you hear.

It may predominantly be the soundscape that accompanies this practice or other external noises or even internal noises.

Your awareness might shift quite quickly,

But as the sounds catch your attention,

Go ahead and make note,

Even naming them.

Music.

Heartbeat.

Traffic.

Breath.

If you're able to linger on any lasting sounds,

See if you can explore their details.

What other qualities does the sound carry?

How does it make you feel?

Approach this with a kind curiosity.

Now,

Bring your attention back to your breath.

Again,

Noting the inhalation and exhalation.

And also considering that each breath is sound.

And it is also the inspiration for an essential sound.

The sound of your voice.

The sound of you.

See,

This breath,

It enters into your lungs and then carries with it the opportunity to move through your vocal folds in a way that causes a wave or vibration.

That vibration,

It bounces off all of the hard and soft surfaces in your body.

And it echoes out into the world.

It uniquely tells the story of your body,

Which is the beautiful story of you.

With that in mind,

Deepen your breath.

Now in through your nose and then out through your mouth.

Slightly lengthening.

Your inhale.

And your exhale.

Without pressure or tension.

Allow your extended exhalation to carry with it the sound of your voice.

Maybe at first with an open ah vowel.

However you choose,

Allow each exhalation to sustain the sound of you.

Now in through your nose and then out through your mouth.

Slightly lengthening.

Your exhale.

And your exhale.

Now in through your nose and then out through your mouth.

Slightly lengthening.

Your exhale.

And your exhale.

Now in through your nose and then out through your mouth.

Go ahead and deepen your breath.

Allow your voice to gain volume and resonance.

Let every sound last the whole length of your exhale.

Choose any sound that feels good.

Change pitch.

Go higher or lower.

Wherever you feel called to explore.

Now in through your nose and then out through your mouth.

Slightly lengthening.

Your exhale.

As you continue to vocalize consider what it is that you hear.

Without judgment can you describe the sound?

Are there names or words that come to mind?

Do stories arise?

How does this sound make you feel?

What is its impact on your body?

Continue to explore and observe.

Now in through your nose and then out through your mouth.

Go ahead and deepen your breath.

Now very slowly.

Easy slowly ease your breath.

And decrease the volume of your voice allowing for the external sound to ever so slowly move within.

Until no audible voice can be heard.

Consider any residual sensations in your body or your breath.

When you're ready.

Go ahead and open your eyes or broaden your gaze.

Take in the world around you and notice how you feel.

This practice is powerful both in experience and reflection.

So it may be helpful for you to journal or spend some time in thought considering what it was like to use your voice to truly listen and to notice the sound.

For many this can be a challenging experience.

It may have triggered old stories or cause you just to feel quite uncomfortable.

If that's the case,

It's okay.

We call these practices for a reason.

And I'd encourage you to revisit it so you can see if your response changes.

Becoming intimate with our voice is akin to becoming friendly with the truth of who we are.

We often spend time avoiding that which we don't like.

But when we practice becoming familiar with what is.

We inevitably find more compassion.

Not only for ourselves,

But for others too.

My friend,

Whether you believe it or not,

You have a beautiful voice.

Specifically because it tells the story of you.

Please let the world hear it.

Peace.