Cultivating connection,
Connecting with your voice and loving kindness meditation.
In this meditation we will be working with the breath and your voice.
We will exercise the voice and the lips,
Releasing the breath as sounds.
In this way creating a mantra of vibrational energy towards loving kindness.
Via the nose you bring breath to the vocal folds,
Causing them to vibrate so that you can speak.
As you connect with the words that I speak,
They make meaning for you.
To have a powerful voice you too must also have strength in your breath.
When we speak it is on exhalation of the breath.
The longer the inhalation,
The more words and sounds that we can produce.
The deeper the breath,
The stronger the force,
The more control we have over the modulation of what we say and how we speak.
The voice is a powerful medium for connection.
So prepare your posture for meditation.
This meditation can be done standing up to maximize the capacity to use the breath and the voice.
You can place your hands,
One on your belly and have your feet hip width apart,
Firmly holding you upright and open to receive.
Breathe in through the nose,
Relax back the tongue on the inhalation and gently and purposefully trace the breath low into your body,
Sensing the belly rise as the air floats in and as your belly falls as the air flows out.
Be gentle with the breath and tune in to the rhythm and the rise and the fall of your breath for three more breaths.
When we release the next breath,
Do so as a hum.
We'll do that again and as you do the hum also open your mouth to release the sound as a ma,
Opening the exhalation out and releasing the sound,
Noticing how this feels to actually express the breath as sound.
So you breathe in,
Ma.
As you repeat this,
The voice will meld and mould and connect with the vibrational sensations of sound in your space.
When we sing together in a choir,
For example,
This brings a great sense of joy and presence.
Singing together connects us to the vibrational pull towards oneness and harmony.
When we sing together,
We create a sense of connection through voices melding as one voice.
We experience this physically,
Exercising the breath,
The vocal chords of pitch and rhythm.
And as a result,
We feel well.
Singing is a great workout for connecting with the soul.
When singing together,
It becomes a shared connection of soulfulness.
Now allow yourself to inhale and exhale and hum and open the mouth and release the voice as a ma.
Let's do this three times together.
Breathing in,
Ma.
Notice how you feel.
Notice how the atmosphere is changed.
Just allow your breath to resume.
Let your breath come back to its natural pace.
As you focus on your lip,
The following exercise is a good way to warm up the mouth for speaking.
As you also practice loving kindness to others.
Purse your lips and kiss the air.
Notice the sensations of your pursed lips.
Recall someone who deserves your kisses.
A loved one,
A friend,
A colleague.
Lightly kiss the air as if you are sending these kisses to them.
Like wishes in the breeze of the breath.
Moving towards them as if they are here with you.
Sending tiny ripples of loving wishes and blessings to them.
Now recall someone who you feel neutral about.
You neither like them nor dislike them.
Lightly kiss the air as if you are sending these kisses to them.
Like wishes in the breeze of the breath.
Moving towards them as if they are here with you.
Sending tiny ripples of loving wishes and blessings to them.
Now recall someone with whom you find difficult to connect with.
Lightly kiss the air as if you are sending these kisses to them.
Like wishes in the breeze of the breath.
Moving towards them as if they are here with you.
Sending tiny ripples of loving wishes and blessings to them.
Send blessings to all three people.
Connect to your heart.
Connect with loving kindness.
Now bring your attention to yourself.
And imagine that you are receiving loving kindness.
You are receiving these kisses.
Like wishes in the breeze of the breath.
Moving towards you.
Bringing you tiny ripples of loving wishes and blessings.
Now using your voice.
Send loving wishes out to the people you have practiced loving kindness towards.
Repeat this mantra with your voice.
May you be well.
May you be at ease.
May you be kind.
May you express gratitude.
May all that you seek bring you happiness.
May you be well.
May you be at ease.
May you be kind.
May you express gratitude.
May all that you seek bring you happiness.
May you be well.
May you be at ease.
May you be kind.
May you express gratitude.
May all that you seek bring you happiness.
May loving kindness be the way towards truth.
Towards the power of connection.
The divine in me salutes the divine in you.
Now in the final exploration is the ability to let the voice rest.
To be quiet.
To be still.
In silence.
In this silence the voice rests and the mind becomes busy with thoughts.
Allow the thoughts to come and go without trying to control them.
Let them be here like ripples in the breeze.
Place your attention on your throat and imagine a glowing purple light vibrating from the throat as you breathe in and out.
Imagine the breath and the light coming from the throat.
See the color of the light changing as you place your attention on your throat and imagine a glowing green light vibrating from the throat as you breathe in and out.
Imagine the breath and the light coming from the throat.
See the color of the light change as you place your attention on your throat and imagine a glowing orange light vibrating from the throat.
As you breathe in and out imagine the breath and the light coming from the throat.
Feel your throat and your voice being nurtured by this changing energy force of light and by this breath.
Your voice is unique.
No one else has this vocal imprint.
This voice is yours and only.
When you speak,
When you sing,
When you cry,
When you laugh,
When you love.
Communication dear heart is clear intention in speaking truth.
Value your words and express your strength.
Your throat,
Your breath,
Your voice,
Your energy,
Your spirit is a metaphor of the expression of the self coming into presence.
