Welcome to the vocal unwind meditation.
This is a gentle practice suitable for all levels and it's intended to relax the body.
It can also be a great way to cool down the voice after a long day of speaking or singing or a great way to warm up the voice before speaking and singing.
All you need is a comfortable place to lay down.
This vocal practice is extracted from a larger method of vocal embodiment called the sensuality of singing method.
We're going to begin with something called constructive rest.
So you'll begin by laying on your back and then bring the soles of your feet to the earth so that your knees are bent.
What we're going for is a nice long spine,
Super supported by the ground.
So once you've arrived in constructive rest,
Go ahead and take a deep breath in through the nose.
Exhale,
Sigh it out through the mouth.
Ah.
Taking as many generous breaths just like this.
Nice inhale.
Open mouth.
Sigh it out.
Exhale.
Taking a few moments to consciously turn inward.
Feeling the breath as it enters the body in through the nose,
Back of the throat,
Filling up the lungs,
The low belly.
And then consciously feeling the air release from the body.
On this next breath,
Allow your exhale to be even longer.
Nice full inhale.
Feel yourself fill up.
Expand.
Exhale.
Long,
Long exhale out through the mouth.
Feeling your body come in towards the center.
For the next few moments,
We'll be exploring descending ahs.
We're building upon that long sigh,
But this time with an open vowel ah,
And we're adding tone to it.
We're voicing the ah.
So it'll sound something like this.
Deep breath in and exhale on an ah.
Ah.
Your job is to stay with the breath and stay with the sound that you're making.
Feel that inhale and then as you start to run out of breath,
You just soften,
Letting go of the sound.
And then you'll take another generous breath in and repeat.
Doing this descending ah for about six minutes.
So I invite you to get cozy and allow your voice to guide your meditation.
Let's begin.
Ah.
To conclude this meditation,
Simply allow yourself space and stillness to receive the sound.
Thank you for your practice today.
