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no more stress

Overcome Stress Using Simple Sound Tools

Are you feeling stress? Well, it sure seems like the times we live in are getting more and more crazy. With so much bad news (or even fake news) coming toward us, we tend to stress and get caught up in worrying about what did happen or what might happen to us and our world. Watching too much television or reading too many political posts on Facebook can get us quite worked up and even cause us to lose sleep at night. So, we’re here to remind you of some very basic tools to help overcome stress, whether it involves personal issue stress or stress based somewhere ‘out there’ in the world beyond.

For almost four decades Dean Evenson and I have been involved in creating peaceful, healing music. In the process of following our spiritual and creative path, we have learned of many simple, easy to use techniques that can help reduce the stresses in our lives and many of them involve music, our life passion. We are especially interested in accessing the power within us that is available when we close out all that busyness, the apparent conflicts and dichotomies pulling us in one direction or another. We are looking to get to that place inside where there is absolute stillness and a sense of inner peace and quiet.

Simple Sound Tools to De-stress

Most of the tools you are probably familiar with. Some of our favorites include breath, meditation, music, mantra, chanting, toning and affirmations. We recognize that quieting the mind is easier said than done, especially today when we are instantly aware of events occurring all over the world, many of which have nothing to do with us. What goes on in your mind is really the key. It is what forms your perception of your world. So having some tools or systems to tune into can carry us through troubled times. These are tools that we use to bring us back into that inner stillness, the quiet place within. And just so you know, we are rooting for humanity to thrive in this next coming time but more on that later.

The Basic Sigh

Probably the tool easiest to access is the breath. Simply taking a deep breath in, holding it a moment, and then letting out a long, slow exhalation is a good place to start. This basic sigh can help you reset your mind and body to a more peaceful vibration. Often when we are stressed or afraid, we are practically holding our breath, or at the very least, taking very shallow breaths. With conscious breathing, we are really bringing in the life force. Call it air, oxygen or prana, but know that without it, life ceases to exist. So take those long deep breaths and enjoy the calmness it brings. Focus on the breath and let the random or worrisome thoughts drift away.

Modern life is structured to get us geared up and ready to be productive members of society, or so they say. Drink the coffee and get the treadmill of the fast-paced world. Unfortunately, after all that gearing up we often find it difficult to unwind and settle down or are unable to fall asleep at night. So we need to develop practices that help us to slow down and bring ourselves to that place of inner stillness.

Mantra Affirmation

Repeating a short affirmation or mantra can help clear the mind. Simply saying (or singing) to yourself ‘I am. I am. I am,’ or another such positive phrase, can help to ground and center yourself. Getting the whole body to relax helps as well. Doing yoga or some stretches relaxes the body and at the same time, releases tension in the mind. In fact, one of the most important functions of yoga is not just to make your body strong and flexible, but it is primarily to ‘still or calm the whirlpools of the mind’ according to Patanjali’s Yoga Sutras. Walking is another simple way to move the body and calm the mind and conscious walking in nature takes one even deeper.

Often when you’re getting ready for bed and trying to fall asleep, that’s when all the mental chatter comes in. We recommending playing quiet, peaceful music in the hour or so before bedtime so that you can start to calm down from all the gearing up you have done all day. With a regular meditation practice you can develop control over your mental thought processes leading to a more relaxed and peaceful state of being. You can read more about chanting, affirmations, toning and mantra in other blog posts or articles at soundings.com. These are simple tools that will benefit you in the long run and make you a more calm and peaceful person. I believe that whatever peace we have inside us will extend out and when we touch the people around us with our peaceful nature, and they touch the people around them with their peaceful nature, we will surely have a more peaceful world.

Keep in Touch

I hope you watch my video. You can hear the fun story about singing my prayer song for Dr. Larry Dossey. I’m sharing these simple possibilities so you’ll know there are some easy and meaningful things you can do to make your life better. Let me know what resonates with you. I love to hear how others navigate their own turbulent waters. And when you comment on our blog, we’ll send you a free mp3 of our music in gratitude.

Breathe In and Meditate with the Sounds of Nature

The Music of this World. Guest blog by Madisyn Taylor, DailyOM co-founder.
The tool most commonly used to focus our minds in meditation is the breath. When we sit down to meditate, drawing our attention inward counteracts our habitual tendency to be scattered. Meditation on the breath helps us gather our energy into our bodies, centering and grounding us in the present moment.

Almost as readily available as our breath are the sounds of the natural world. From rain to wind to the ocean and birds, meditating on these aural manifestations brings us not only a sense of peace, but also an experience of connection to the physical world.

Dudley Evenson meditating oceanIt is easy to get stuck inside our own heads and our individual lives. We get caught up in our goals and plans and almost forget that we live in a world that is always there, humming away in the background. There is an internal shift that occurs when we tune into that background and really give it our attention. It’s as if we are discovering a more expansive world, because we are. We are also experiencing ourselves in relation to something larger. This discovery makes us feel rejuvenated and more expansive.

The vast and ceaselessly churning ocean is an ideal place for meditating on the sounds of nature. Sit quietly and surrender to the sounds of the thundering, crashing waves. Let go of your ambitions and listen. Rivers and lakes also sing their own songs. Even if you live in the middle of a city, the wind howls and whistles and the rain taps out a variety of sounds depending on where it falls ~ on the sidewalk, a tin roof, a car window, or a muddy slope. Tune into these sounds next time you hear them instead of letting them fade into the background. Stop and listen as if you are hearing a sublime piece of music. Let the music of this world take you on a journey of natural sounds.

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Note from Dudley: I hope you enjoyed this guest blog. It was the article I was going to write but then it appeared in my mailbox from DailyOM, one of our favorite sites where we offer several online courses. For years, my husband, Dean Evenson, has recorded the sounds of nature. In fact, Desert Dawn Song, the very first album we made in 1979 included the sounds of dawn in the desert along with our peaceful music and helped to launch a whole new genre of meditation music.

Recently we put together an album and video that are just the sounds of water from four different eco systems.  You can find out about them on our website soundings.com.  Here are links to those projects and special discounts apply.

4 Earth: Natural Sounds of Ocean, Stream, River, Pond (CD)

4 Earth: Scenic Vistas of Ocean, Stream, River, Pond (DVD)

And if you comment on this blog, I’ll send you a free mp3 track of our music. Enjoy!

 

Sounding the Chakras to Bring Balance and Overcome Stress

by Dudley Evenson

Over the past few decades, much has been written and shared about the chakras.  Information drawn from ancient Indian metaphysical teachings has been joined by modern psychological and anatomical awareness to bring about a synthesis of understanding which has practical application in helping us to live healthy, harmonious lives. The chakras are the seven major energy vortices located along the central meridian from the base of the spine to the top of the head which are associated with major organs and glandular systems.  They also have psychological, emotional and spiritual aspects and are important to the harmonious function and integration of body, mind and spirit.

The word chakra means ‘a wheel that spins’ in Sanskrit.  We can imagine them as orbs or spherical balls of vibrational energy.  These subtle energy centers serve as gateways or transfer points between the physical, emotional, mental and spiritual aspects of our being.  As we come to a greater understanding of the chakras and how they work, we are better able to bring into balance the various aspects of our being and create a truly fulfilling life. Vibrant, radiant balance among all the chakras is the goal.

In these times of great economic uncertainty, many people are feeling vulnerable and unsure about their ability to pay their bills and cover their basic survival needs.  Issues such as these are very much related to the First Chakra or the Root Chakra as it is known.  This chakra is related to the Earth element and has to do with survival issues, what we do for work, how we feed, clothe, and shelter ourselves. Do we feel supported and well taken care of?  If not, we need to address these concerns by focusing on that chakra and use certain tools and techniques to enhance its function.  When we learn to identify our issues and become aware of which chakra they relate to, we are better able to bring that chakra into greater functionality and allow it to radiate fully the life force as it flows through us.

The first three chakras are related to the physical aspects of our being and are associated with the elements of Earth, Water and Fire relating to our needs for food, water, and energy.  Our Fourth Chakra is the transfer point between the lower physical chakras and the three higher spiritual chakras.  This Heart Chakra relates to the element Air and is about exchanging energy and of course giving and receiving love.  The Fifth Chakra is at the throat level and has to do with communication, relating to the element of Sound or ether.  The Sixth Chakra is our mental and vision center and relates to Light, while our Seventh Chakra is our Crown Chakra and connects us with Consciousness and Spirit.

A helpful tool for bringing the chakras into balance employs using the voice to tone and resonate the chakra.  Since sound is also a subtle energy, it has the ability to alter our state of consciousness.  When sound is coupled with intention, the result is magnified.  Of course, one of the most important aspects of making a sound relates to the breath.  When we focus on breathing deeply and fully, we are in fact bringing in more of the life force.  As we learn to control our breath, we are better able to control our thoughts and our mind.  Breathing that focuses on a short, full inhalation and long extended exhalation will have the greatest effect.  Including a sound with the exhalation can help to slow down the exhalation, creating the desired ratio of in and out breath.  A meditative practice that involves toning can help to resonate the various chakras and bring them into balance.

There are several systems of toning that can be used.  The ancient Sanskrit system of Bija mantras can be quite effective.  The order of the Bija mantras are (from first to seventh) Lam, Vam, Ram, Yam, Ham, Sham, Aum.  When done in a meditative state and when possible, using mudras (hand positions), toning the Bija mantras can be a highly effective way to center oneself and resonate all the chakras.

Another system that is helpful uses vowel tones associated with each chakra.  These are longer more open tones and can be very effective in controlling the breath and energizing the chakras.  A system developed by Jonathan Goldman uses these vowels (from root to crown) – uhh, ooo, ohh, ahh, eye, aye, eee.   With the Bija mantras one lets the ‘mmm’ sound resonate, whereas with the vowel toning system, the focus is on the long open sound.  The vowel tones can also be done in a scale from low to high, for example using the notes c-d-e-f-g-a-b.   The rainbow spectrum of colors can also be visualized from the lower chakras to the higher as red, orange, yellow, green, blue, indigo, violet.

One can also use a short affirmation to sing or state the principle one wants to focus on for each chakra.  It is important that the statement is positive and in the present tense.  Repeating it frequently with high intention or using the toning and color visualizations can help to create healthy chakras that will support the well being of body, mind and spirit.

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Dudley Evenson and her husband, Dean Evenson, are award-winning musicians, multi-media producers and co-founders of independent record label Soundings of the Planet which celebrates 30 years of creating Peace Through Music. They are sound healing pioneers and have produced over 60 albums since 1979.  The Evensons’ inspiring music of flute, harp and natural sounds has been used in hospitals, prisons, schools, and spiritual centers to support people’s healing or life process. The Evensons present multi-media events and teach an online courses at DailyOm.com called A Year of Guided Meditations and Satiama.com called Deepen Your Meditation Using Sound Tools: Toning, Mantra, Chanting and Affirmations.