How to Make Soundscapes Inside Your Head - In Less Time than Buying Headphones

Do you lovingly search for music to download and tunes to spend your money on?  Do you feel that sounds are made to give you happiness, excitement, satisfaction, relaxation, more energy?  And do you like control over what sounds you want and when?  

Then read on 'cos this may be good for you.

You'll probably agree that most of use are fortunate to live in a huge, rich, multi textured and ever repeating soundscape. The really amazing thing about this is that's it's both inside and outside of us. We can play around with this soundscape. Especially when it's inside of us.  And I think it's more important to have fun getting the sounds 'right' inside of us.   

To help make this happen (if you aren't doing it already) are two exercises, given below, with some ideas for exploring 'on the inside'. I've practised them and I felt the effects.  I mean I felt noticeably different from when I started.  And you know, it felt good. Very good.


Mantras
I'm sure you've all heard of mantras. They are a sound, created inside you to effect change in your awareness. Mantras are constructed from a series of syllables that appear to mean nothing when read by themselves.

Plenty has been written on the internet and in books about mantras. I've used several mantras some years ago and to be honest, I can't remember them now.  But what I do remember are their effects. More significantly, I remember the ways to repeat mantras or syllables internally.

 I discovered a lot can be revealed by the way I repeated syllables and even some everyday words. The effects were varied. One useful thing I remember is that a mantra has no personal, logical, social meaning to block what you may experience directly from saying it.


A little extra on syllables and their sounds
Some syllables have no meaning by themselves.  They have less mental, emotional or physical associations with them. Therefore it's easier for you to repeat them and 'go inside' to discover more. Mantras move your focus of awareness from the exterior world, into yourself. They offer an absence of logical reasoning. Such syllables may replace reasoning and thinking with insight and realisation. I like to think that's a good thing.

Personally I don't like the label 'mantra'. Too many associations with ancient cultures and practices.  I won't be revealing any mantras here, like 'Om' for example. That's not what this post is about.  I will be giving you a few ways to create sounds inside yourself for positive effects. Or at the least effects that are interesting and fun.  What more could you want?


Your name as your Sound
Sometime, very early in your life, a series of shapes called letters and syllables were given a very personal meaning and structure. Due to many years of use, your name combines intention, repetition, meaning and elicits a state of awareness from you. The obvious difference with your name is that others more often say your name than you do. Your name, that 'word' has personal, social meaning. When read and heard as a series of syllables it changes and social meanings fade away. The meaning is what you experience in a new way inside yourself.

The effects it produces in you are what's important for this article to have any meaning. So let's play. Let's start right now.


Using your name for a change
Explore as much as you can, by saying your name as if it were the first time you'd heard the word or read the syllables that make it. For this exercise only, of course. You'll not be saying this out loud. Only say it to yourself.  Inside your own head.

• Relax and sit comfortably.

• Just allow every part of you to relax even more.

• Now say your name to yourself using your inner voice.  Repeat it in a way that's comfortable to you. 

• Be aware of any feelings you have, when they say your name with a certain emphasis and loudness.

•  Be aware of any physical sensations or movements you experience.

• Change the volume - say it more quietly, in a whisper then more loudly until it sounds like your filling a stadium with your name.  Simply notice the experiences this gives you.

Was that interesting?  What exactly did you notice? Be especially aware of any feelings or emotions, physical sensations and thoughts. 


How far can we take this?
All the way!  Your name and especially the statements you make to yourself (via your inner dialogue) are the powerful mantras you carry every daily.  Even if you don't notice yourself doing it. Mindfulness based practices are an excellent way to find out more of what you're often doing but not always paying attention to. But more on that another time.

Anyway, the way you make sounds packs power into the nouns or adjectives we use to describe ourselves.  And we've usually got less to compare it with.  So we have less to distract us.  For example if you repeat in a slow monotone "I'm beautiful and love everything in the world" how quickly will you compare this beauty to another and would you really 'love' everything in the world?  And what do you mean by love anyway?  See?  It's a potential Pandora's box of distraction.  So let's keep this simple.  I think it's more powerful that way. 
When you repeat a syllable or syllables with intention (and relaxation) you experience effects more fully. How many of us do that with adjectives or nouns that describe us? 

The following exercise uses your internal voice or inner dialogue. Remember to be seated and really comfortable. If at anytime you are less than comfortable, stop. Do something else and return to this again later. Focussed and inspired.  Remember that you're exploring. Boldly going....

Say the syllables or words continuously until you are content. With eyes closed you'll be aware of more. If you get distracted, gently return to repeating the syllables or words. Simply repeat. Just notice whatever you experience from this.  You can begin by knowing you're comfortable, safe and getting to know more of what you already are. Which is very cool (not in the least metaphysical).


From an adjective or a noun, into a syllable or a sound.  It's all inside you
Read through the exercise and be familiar with it.
Choose a word or words that make you feel really great. For those of you who don't find a word easily, be daring. No one ever has to know what words you choose. Be wild and imaginative. Provoke a response from yourself that pleases and surprises you. Better yet find something that rocks your world.

• Pick a word or two that instantly create a wonderful feeling.

• Sit down with both feet on the floor, back straight and comfortable.

• Relax. Take your time and relax as deeply as you can.

• Say the word or syllables to yourself as you normally would. Do this internally using your inner dialogue.

• Notice whatever you notice.

• Increase the volume.  Then say it with a 'higher' voice then a 'lower, deeper voice'. You may prefer to think of it as changing the pitch and tempo.

• Take a moment or longer to experience the differences from this. Write them down of you like.  Remember to remain relaxed and focussed.

• Now soften the sound, make it low and gentle.  Notice the effects.

• Say the syllables or words with a direction going outwards from you.

• Then send them in different directions. Away from you, then toward you.

• Say the syllables or words so they are in your space all around you.

• Explore all these and make a note of what you find.  

 When you're happy to just sit comfortably and gently move.  Focus again on the physical place around you. Make a cup of tea, have a snack and move around some more.  You may like to write your insights, feelings and discoveries on paper or tablet.

I highly recommend taking moments each day in exploring internal sounds and their effects. I always remember a friend saying to me: 'You'll only know what benefits you'll get when you go inside and find out.'

On that note...

Thanks for reading.
Jens

How to be More Relaxed and Less Stressed Without Anyone Knowing

I've written this article for those of you who want to reduce stress, ease off of anxiety and just feel more relaxed.

This easy practise can deliver a powerful boost to your overall well being. Quickly too, in my experience. Even more with practice. Treat it as fun.  I think you'll discover a powerful way to  enjoy warm relaxation that feels so good for your health.  Another benefit will be that you've found a way to have more control over how you feel.

Why do I practice it?  It's one of the techniques I use to reduce feelings of stress. It works quickly.  It's very simple to use. 
 
And one of the best things is, it can be done safely anywhere.  Well, mostly anywhere.  So long as you avoid operating heavy or potentially dangerous machinery. Or activities that require you to concentrate so as to avoid the activity being a danger to you or others.  So it's best not to do it if driving, flying airplanes or eating chips. 

However, you can do it while walking (with a bit of practice). When your standing in a queue or waiting for your partner or friend to turn up/leave the changing room/finish the set. You can practice it while sat with a coffee in your favourite chain.  You can basically experience this anywhere that's appropriate for you.


But I'll simply begin by suggesting you do this standing up, sitting or lying down.  

•  Stand upright with both feet firmly on the floor. If you prefer to sit for health reasons then that's good too.    

• Allow your body to relax.  Feel how your body's balance shifts as you relax and let your body take care of itself.  Notice what feels natural or better in your posture. 

• Gently scan over your body and get an overall impression of the way you feel.

• Casually notice your breathing, it's natural rhythm.  Only observe your breathing.  Your body is taking care of itself automatically.

• Be aware of the most tense spot in your body.  Accept that it is there as a natural part of this experience. Don't try and avoid it or smother it with a desire to be more relaxed.

• Then be aware of any comfort in your body. Or even the lack of it.  But find the most relaxed sensation in your body. Accept that it's also there as a natural part of you right now.  

• Focus on all those sensations of relaxation.  Notice exactly how and where they feel.  Now make the sensations bigger, wider, deeper if it feels OK.  Do it very gently if you prefer. Or simply let those relaxing sensations grow naturally through your body. And really feel them growing. softly, gently. Just allow yourself to enjoy this now.

• Be aware of any related good sensations.  Gently tell your body to produce more wonderful sensations of relaxation if that's good for you right now.

• Allow those good feelings to grow until you're happy to guide them through your body to replace any tense spots.

• Stand comfortably when you're ready to do so.  Notice how differently you feel.  What has changed about your appreciation of your body?

• With this state of relaxation,  begin moving slowly in any way or time you feel is good.

• Whenever you're ready,  go about your other activities of the day.  If you experienced a very relaxed state then maybe eat and drink to help focus you on other things. And do this while appreciating the new sensations you've created for yourself.

 I hope you find this useful and a pleasure.  Tell me if you are.   It's an exercise that can produce really calming, pleasurable experiences if you're willing to focus on it.   After practising this some people have said they felt less critical and more accepting of their body.  That can only be a good thing.

Don't take my word for it. Experience the pleasure for yourself.

Tuning In to Your Breathing - What All New Meditators Need to Know

Do you remember a time when maybe you were a bit stressed? Things felt hectic.  Maybe you staggered around when your head felt like a wasps nest of darting, buzzing thoughts?  Maybe you seriously considered pushing a vacuum cleaner in your ear and slamming the 'on' button to stop it?  No?  Well, that's a good thing.  

Read on because there's a healthier way to a sanctuary of inner peace and relaxation.  At the very least it'll be giving you the opportunity to notice more about yourself.  And I like to think that'll be a very good thing.  The best thing is, the breathing meditation I'll show you below is simple, elegant and powerful.




A Good Practise Makes you Perfect


Before we begin, there is one thing I'll suggest.  It's good to be aware of your intention to practice.  A good practise makes you perfect. That's it. Make steps you can practise.  Accept what you can do and what you did.  Congratulate yourself. Then gently move on.

Half hearted attempts or sloppy attitudes are only good for wasting your time.  But if you're reading this you probably want to reduce the effect of headaches, tense shoulders and chest,  low energy, craving for crap foods and poor breathing.  Now I won't raise my hand and say I focus with 100% intention all the time.  I get distracted by thoughts and feelings sometimes.  Maybe you do too. Sometimes. You'll probably agree that's natural.  And normal.


So give yourself a 'can do, will do' attitude.  If you're not sure you can,  then 'dare' yourself to have fun while really focusing on the breathing meditation below.  I hope you enjoy it.





Tuning In to Your Breathing - the Best Bits

 
1.  Wherever you are, however you're sat or stood just notice how your body is breathing.  Your body is breathing all by itself.  Your body is taking care of you naturally, automatically.  And I  believe that's a beautiful thing.  It's going to be a massive help for your focus, relaxation and knowing peacefulness.  It's taking care of what's most important right now. 


2.  So I'd like you to notice the movement of the your breathing.


3.  Feel the sensation of the air on the tips of your nostrils as your body breaths in and breath out.  Avoid trying to change anything.  Simply allow your body to take care of itself.  Just notice the sensation of the breath on your nostrils as your body breaths in and out.   




4.  Be aware of the movement in your torso or core as the breath moves in and down, up and out through your body.
Then feel the sensation of the breath moving through your body as it breaths in and out.
Simply notice this. Allowing yourself to patiently be aware of the sensation of breathing naturally. 



5.  Simply let your breathing happen naturally with no effort.  If you find yourself trying to control it, simply stop. Then notice what you're feeling and accept this and return to the sensation of the air on your nostrils.  During all this your body will keep on breathing.  The more you allow yourself to just be aware and let it happen, it's likely the more peace and stability you'll discover.


6.  The more you rest your focus, the longer you gently notice the sensations of breathing, the easier you can reduce any stress and tension.


7. If a thought makes you stop or laugh or criticise what you're doing,   then accept that it's happened.  Call it a distracting thought (or whatever you prefer) and return to the 'in and out' sensation of air on your nostrils or in your body. 




The Extra - A Special Bit

Now imagine for a moment you're at work or doing whatever you do.  You're stressed and the wasp factory between your ears is making the sort of sounds you associate with a slasher-gore film.  Your body is tense in all the wrong places.  Your back aches and you've almost convinced yourself that this is normal effect of 21st century life.

Suddenly, you stop and place your focus on your breathing.  You recognise the awkwardness in your body and the changes in your breath.  You accept them as they are.  Placing your awareness on the sensations of the breathing.  You allow your body to breath in and out without the distraction of stress and tension.
If you do get distracted again, you accept that too and return to noticing the sensations of breathing.  Only you know what you're doing. And you're doing it with purpose.


Is there more freedom with practising this exercise?  Yes.
That's because you now have another choice about how you'd prefer to think, feel and behave.  To everyone else you look like you're carrying on as normal. 



Thanks for reading!




I'll just finish by saying that this simple breathing meditation continues to be a valuable resource for me.   There were some moments I really think it improved my daily life.   Even if life's kicking our legs and making us stumble and fall, we always have opportunities to stop, be more aware and continue breathing.  It's just about finding reminders to do so.  And I wonder how useful it will be to show young persons at school how to meditate?


I love to read about your experiences with this.  So, I hope you decide to practise this again, and again. Then type a comment and send it to me.