“Humming meditations have measurable physiologic effects.
The sounds release healing agents in the body.”
- Dr. David Simon, San Diego, Sharp Cabrillo Hospital
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BENEFITS:
Humming is a technique designed to open us to trust, to bring us into our inner sanctuary of peace and serenity. It has ancient roots in Tibetan Buddhist techniques. As we hum we generate our own energy to heal and center ourselves.Humming brings us straight down from the head and into the body, keeping us alert yet relaxed. The sounds resonating throughout the body/mind have a soothing, calming effect. It is particularly good for healing the heart on both the emotional and physical levels, for releasing emotional distress, and for bringing us to a balanced state of deeply centered well-being. It is also helpful for anyone who suffers from throat, bronchial, lung, or chest problems or who has communication difficulties, and it is ideal for singers or speakers or anyone who wants to become a singer or speaker.
Mitchell L. Gaynor, MD, one of New York’s most prominent oncologists and director of Medical Oncology and Integrative Medicine at the Strang-Cornell Cancer Prevention Center, has used the incredibly healing power of sound in his clinic and shown how it can dramatically improve health, reduce pain and stress, and awaken creativity.He has had patients go into remission after using healing sounds. In his book The Sounds of Healing, Gaynor cites Dr. David Simon, medical director of Neurological Services at Sharp Cabrillo Hospital in San Diego California, and medical director of the Chopra Center for Well-Being, who has seen that healing chants and music have “measurable physiologic effects.” Simon points out that chants are actually metabolized into natural painkillers, releasing healing agents into the body.
The humming technique I like to use is called Osho Nadabrahma. Nadabrahma is an old Tibetan technique, updated by Osho. I recommend this expressive technique for anyone whose health makes her not suitable for the more energetic and cathartic methods. It is also great for recharging your batteries when you’re running on empty.
You can do Osho Nadabrahma at any time of day, either alone or with others. You will need about an hour and a quarter for it: approximately an hour for the meditation and, very important, fifteen minutes afterward for remaining at rest.
STAGE ONE: HUMMING (THIRTY MINUTES)
Sit in a relaxed position with eyes closed and lips apart. Start humming until you can feel the vibration throughout your body. (You’ll probably be humming loudly enough to be heard by others.) Just breathe comfortably; no special breathing techniques are needed. You can also alter the pitch of your voice or move your body smoothly and slowly, if you feel like it. A point will come when the humming seems to continue by itself and you become the listener. Continue humming for thirty minutes.
STAGE TWO: CIRCLING WITH THE HANDS (FIFTEEN MINUTES)
Now, still sitting and humming with eyes closed, place your palms up and, starting at the navel, move both hands forward and then separate them to make two large circles mirroring each other, left and right. The idea is to move your hands in an outward circular motion. You bring the hands back toward the navel with the palms up and continue making slow circles, parallel to the floor. The movement should be so slow that at times there will appear to be no movement at all. Feel yourself giving energy to the universe.
After seven and a half minutes turn the hands palms down and start moving them in the opposite direction. Now the hands will come together toward the navel and then circle outward away from the sides of the body. Feel that you are taking energy in. As in the first stage, if you feel like moving any part of the rest of your body, do so slowly and mindfully.
STAGE THREE: REST (FIFTEEN MINUTES)
Now sit or lie absolutely still for fifteen minutes. (And take it easy for at least fifteen minutes after doing this technique.) Get up slowly, being mindful of not rushing into your next activity. You will feel a profound sense of well-being, of balance between your inner and outer worlds. Enjoy it. This powerful humming technique opens
up a whole new world of healing, comfort, and creativity to you.
Excerpted from the book Laughter, Tears, Silence: Expressive Meditations to Calm Your Mind and Open Your Heart Copyright ©Pragito Dove, 2010. Reprint with Byline below and inform Pragito: info@pragito.com or 1-800-919-3683.
In this useful and comprehensive book, Pragito Dove offers over one hundred techniques, including a series of expressive techniques to release physical, mental and emotional stress. Once the lid is taken off the proverbial pressure cooker, we can more easily experience inner silence and stillness.