Welcome,
Take a moment to settle in,
Find a comfortable position,
Let your shoulders melt down and let your belly become soft.
Before we begin sounding,
I want to share the foundation of the practice.
This is a Taoist method of balancing the three dantians,
The three energy centers of the body.
You can imagine them as three inner rooms or three levels of awareness.
Each of them influences how we feel,
How we move through the world and how we hold our energy.
The lower dantian is located in the area of the belly,
The pelvis.
It's your grounding,
Your connection to the earth,
Your stability,
Your life force.
The center is meant to be the heaviest,
The most rooted.
The middle dantian in the center of the chest.
Here we make our emotions,
Relationships,
Our ability to feel,
To connect,
To care.
It holds warmth,
Tenderness.
The upper dantian is in the area of the head,
The forehead,
The space behind the eyes.
And this is the center of clarity,
Intuition,
Imagination and also where we tend to store worry,
Thoughts and tension.
Most western minds live mostly in the upper center.
A lot of energy gets stuck there.
This practice gently moves energy through the body.
It brings balance,
Grounding and emotional flow.
We will be working with three tones.
Hoooooo.
A deep grounding sound for the lower dantian.
Feel it in your belly,
Pelvis and legs.
Hoooooo.
A warm and open sound for the middle dantian.
Let it vibrate through your chest and ribs.
Hoooooo.
A bright light sound for the upper dantian.
Let it rise through your throat,
Face and head.
We will move through these sounds in a cycle.
Hoooooo.
Your voice does not need to be perfect.
You don't need to push.
The power of this practice comes from vibration,
Breath and presence.
And if you feel your voice stuck in one of the center,
Probably this center needs more attention.
Allow each tone to flow naturally through your body,
Like waves moving upward,
Then grounding again.
Let's begin.
Take a slow breath in through your nose and a long soft exhale.
Hoooooo.
Feel the softness in your belly.
And on your next exhale we begin with a lower sound.
Hoooooo.
Let it be deep,
Round,
Relaxed.
Feel how the vibration settles you.
Another inhale.
Open,
Warm,
Expanding through the chest.
Another inhale.
Light,
Clear,
Rising through the upper body.
And we return.
And again.
From here we continue in a slow,
Steady rhythm.
Breathing in and sounding out.
Letting the voice guide the energy.
Leave you with your voice and your vibration for a few minutes.
And I'll be back soon.
And slowly allow the last sound to fade.
Let your breath stay soft.
Let your voice stay fluid.
Let the vibration flow through all three centers.
Grounding,
Opening and clearing.
And slowly allow the last sound to fade.
Let your breath return to its natural rhythm.
Feel your lower center heavy and rooted.
Feel your middle center open and warm.
Feel your upper center spacious and quiet.
Notice the harmony between these three inner rooms.
Notice how your energy feels balanced and integrated.
Take one more slow inhale.
And a gentle exhale.
Open your eyes.
This practice is complete.
