NaturalSelfCareExercisesUsingRhythmandSound

Drum&ChantSupplement
byJimDonovanJimDonovanDrums@gmail.com

Alwayslistentoyourbodywhenperforminganyoftheseexercises.Ifyoufeellightheadedoruncomfortable,
thatisyoursignaltostop.Besuretocheckwithyourdoctor
before
performingtheseexercises.

Quicklyreduceanxietyandstress.Inducedeeprestfulsleep.
TheStopwatchTapTechnique
Thistechniqueturnsonthebrainsrelaxationresponseusingrhythmicentrainment.
3stepprocess:
(1)Closeyoureyesandimaginethesoundofastopwatch,liketheoneatthebeginningof
thenewsshow60Minutes.
(2)Begintolightlytapyourhandsonyourlegs,alternatingthehandbackandforthtothe
speedofastopwatchticking.
(3)BreatheSlowly
Trytokeepthetappinggoingforatleast120secondsorforaslongasitfeelsgoodtodo
so.

4SidedBreath
Breatheinforacountof4seconds
Holdbreathforacountof4seconds
Breatheoutforacountof4seconds
Stayemptyforacountof4seconds

Overtime,expandyourlungcapacityandthedepthoftheexercisebyincreasingthenumber
ofsecondsforeachpartofthebreath.

Clearthemindandstimulatethebrainwithsound
TheletterMVersion1
Bringsoundvibrationtothebrain&topofthehead
1.Teethtogether,lipstogether.
2.Inhaleafullbreathandexhalemmmmmmmforthedurationofthebreath
3.Continuefor120secondsoraslongasfeelscomfortable

Reducetensionintheface,forehead&sinuses
TheletterMVersion2
1.Inhaleafullbreathandexhalemmmmmmmforthedurationofthebreath
2.Asyouexhale,slowlyopenandclosethejaw.Lipsstayclosed
3.Continuefor120secondsoraslongasfeelscomfortable

Reducetensioninthesides&backoftheheadaswellastheneck
TheletterMVersion3
1.Toresonatetheleftsideofthehead,tilttotherightwhileholdingtheleftsideofyour
headwithyourRIGHThand.
2.Inhaleafullbreathandexhalemmmmmmmforthedurationofthebreath
3.Asyouexhale,slowlyopenandclosethejaw.Lipsstayclosed
4.Continuefor120secondsoraslongasfeelscomfortable.

Dailycenteringexercise
TheAUMSequence
Ahhhhhhh:Bringsoundvibrationtothethroat&face
Ohhhhmmmm:Bringsoundvibrationtothechest
Uuuuuuuuuu:(pronouncedliketheusoundinblue):Bringsoundvibrationtothebelly
Mmmmmmmm:Bringsoundvibrationbackuptothetopofthehead
1.InhaleslowlyandinONEbreathexhaleeachsoundforroughlyanequallengthoftime.
2.Continuefor120secondsoraslongasfeelscomfortable.
Youmayalsoworkwithanysoundbyitselfforawholebreath.

Soundstoenergizeandunblockkeyenergycentersinthebody
Head:Eeeem
Forehead:Aiiiiiim(PronouncedlikethewordAim)
Throat:Iiiiim(PronouncedlikethewordIm)
Heart:Ahhhhm
Solarplexus:Ohhhm
Navel:uuuuummmmm(TheusoundispronouncedlikethewordYou)
Root:Uhhhhmmm

Startingatthetopofyourhead,exhaleeachsound35times.Focusyourattentionofthepart
ofthebodyyouareworkingwith.

MantraofSelfHealing
RaMaDaSaSaSaySoHoung
Thesun,themoon,theEarth,allofyou,allofeverything
IAmThat.

MantraofCompassion
Om :representsthevibrationoftheuniverseitself.Remindsustobecompassionateto
ourselvesandothers.

Mantraofreconnectionwithallaspectsofyourself
OngSungWhaHeyGuru: Connectiontoallpartsofyourself.Collectingallfragmentedparts
ofyourself.Eliminatetroublingthoughts.Remindsusofourinnateconnectionwiththe
universe.

MantraofPurification
OmAhHum (pronouncedOmmmmAhhhHoooom)

Soundstobreakupenergeticblocks:
Askyourself:
WhatqualitywouldIMOSTliketobringtoliferightnow?
Whatisinthewayofthatqualitymanifestinginmylife?
Thinkabouttheblockorasituationwheretheblockishappening
Thenusethesyllable..
Phet!(PronouncedPeh!)
or
Ha!

Thesesoundsbreaksapartthoughtformsorenergythatisstuck.
Remember,ifyougetlightheaded,stop!Listentoyourbody.

Afterwards,besuretochant..
OmAhHum(pronouncedHooom)
tocalmthebodyandmind.Calmingcantakeabout25minutesto

MantratoRegainEmotionalBalance
SahTahNahMah
Youmayusethismantratosupportbreakinghabitsandaddictionsbecauseitissaidto
accessthelevelofthemindwherehabitsarecreated.Itisalsohelpfultoassistyouin
regainingemotionalbalance.

ThismantraiscalledthePrimalSoundMantra,becauseitconsistsofthefiveprimalsounds:
S,T,N,M,andah.Theliteralmeaningisasfollows:
Sahmeansbirth(orinfinity)
Tahmeanslife
Nahmeansdeathand
Mahmeansrebirth.
Thus,themantradescribestheeternalcircleoflife:birth,life,death,rebirth.
Sah:evokesasenseofemotionandexpansiveness
Tah:createsafeelingoftransformationandstrength
Nah:stimulatesasenseofuniversallove
Mah:evokesthequalityofcommunicativeness
Ending:Inhalecompletely,thenexhalealltheair.
Stretchyourhandsupasfaraspossibleandspreadthemwide.Stretchyourspineupand
takeseveraldeepbreaths.

MoreinfoonKundaliniYogaMantras:http://www.kundaliniyoga.org/kyt15.html

ReadingList:
JimDonovan:DrumCircleLeadership
TenzinWangyalRinpoche:TibetanSoundHealing,TibetanYogasofBody,Speech,and
Mind
HazratInayatKhan:TheMusicofLife
RussilPaul:TheYogaofSound
LauraParnellPhD:(EMDRspecialist),Transformingtrauma,TappingIn
http://drlaurelparnell.com/booksbydrlaurelparnell/tappingin/

ContactJim:
JimDonovanDrums@gmail.com

Trainings,Retreats,Workshops&Music:http://www.JimDonovanMusic.com

Trainings:http://www.DrumCircleLeadership.com

OrganizationalTeambuilding,Stress&WellnessPrograms:
http://www.CorporateDrummingPrograms.com