For each step take 5 to 10 breaths or practice each step for 30 – 45 seconds.

Mental Tempo

  1. Count the length of your inhale and your exhale. If the count changes for each breath, use the longest inhale and longest exhale as your benchmark. 
  2. Lengthen both your inhale and exhale by 1 second. 
  3. Count the seconds between the completion of your exhale and the start of your next inhale. This amount of time is the space between breaths. 
  4. Increase the space between breaths by 1 second. 
  5. Increase the space between breaths by another second.

Natural Tone

  1. Think about which color, image or sound best represents your natural tone. 
  2. On each inhale – imagine the color, image or sound filling your being. On each exhale – visualize releasing all the colors or images representing the tones you no longer want to express, or vocalize those tones. 
  3. On each inhale – continue imagining the color, image or sound filling your being.On each exhale – visualize or vocalize your natural tone projecting from your being.

Variable Tone

  1. Think about which color, image or sound best represents the variable tone most helpful for a current or  upcoming event, meeting, presentation, challenge, etc. 
  2. On each inhale – imagine that color, image or sound filling up your being.On each exhale – visualize releasing all the colors or images representing the fears, insecurities, etc. relating to the current or upcoming event. 
  3. On each inhale –  continue imagining the color, image or sound (from Step 4) filling up your being.On each exhale – visualize your desired variable tone projecting from your being, or vocalize that tone.  

Dynamic Rhythm

  1. On each inhale – clench your hands into a tight fist. On each exhale – relax your hands completely. 
  2. On each inhale – clench your hands into a tight fist. On each exhale – relax your hands, trying to match the level of relaxation with the level of force used to clench. 
  3. Count the length of the inhale and the length of the exhale. 
  4. Balance your inhale length with your exhale length. If your inhale was longer, you lengthen the exhale to match your inhale. If your exhale was longer, you lengthen your inhale to match your exhale. 
  5. On each inhale – clench your feet. On each exhale – relax your feet completely. 
  6. On each inhale – clench your feet. On each exhale – relax your feet, trying to match the level of relaxation with the level of force used to clench. 

Long-term Melody

  1. Think about several defining life goals. 
  2. Imagine those goals to be sparks of light in your brain. 
  3. On each inhale – visualize the sparks of light expanding and filling your brain. On each exhale –  visualize those sparks settling into your body. 

Short-term Melody

  1. Think about several short-term goals. 
  2. Imagine those short-term goals to be sparks of light in your brain. 
  3. On each inhale – visualize the sparks forming a wave of light. On each exhale – visualize yourself riding that wave of light. 

Harmonizing Relationships

  1. Think of someone with whom you want to cultivate more harmony. 
  2. Choose a color, image or sound you associate with that person’s tone (vibe). 
  3. Imagine their tone to be a river of light. Imagine filling the river with the color, image or sound you chose in Step 2. 
  4. Imagine your tone to be a river of light. Fill the river with the color, image or sound you associate with your natural tone. 
  5. Visualize the 2 rivers flowing into the same ocean. 
  6. Imagine the ocean filled with whichever color, image or sound that represents a combination of your tones.