Tune Up

Begin a transformative 14-day journey of guided sound bath, meditation, breath and voice practices designed to cultivate tranquility and inner harmony. Each day, you'll explore various sound therapy and meditation techniques tailored to quiet the mind, soothe the spirit, and deepen your connection to the present moment. Through these daily sessions, you'll learn to embrace stillness, navigate life's challenges with grace, and tap into the profound peace that resides within you. Whether you're new to meditation or a seasoned practitioner, this challenge offers a supportive space to nurture your well-being and cultivate a daily mindfulness practice. Keep a daily log of your observations in your PAUSE Listening Journal to witness your evolution as it unfolds. Are you ready to experience daily peace and calm? Let's begin.

Lessons

Work through them in order.

Lesson 1Sound Bath for Clarity
Audio4 min
Take a moment to pause, reset, and realign. Sound Bath for Clarity is a short yet powerful guided sound experience designed to clear mental fog and bring you back to center. With the gentle tones of crystal singing bowls and subtle guidance, this five-minute journey helps you release distractions and cultivate a sense of focus and ease. Simply find a quiet space, close your eyes, and allow the sound to guide you into a state of deep listening and renewed clarity. Format: Guided audio Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 2Peaceful Beginnings
Video16 min
Set a calm and positive tone for the start of your day. Focus on grounding in the present moment, fostering a sense of inner peace, and cultivating a mindset of tranquility before your daily activities. Through gentle breathing exercises and full-body listening, let go of any stress or worries from the past and approach the new day with a sense of clarity and optimism. Enjoy this gentle and powerful practice to help set intentions, cultivate gratitude, and align yourself with the peaceful energy that resides within you. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down. Locked — subscribe to unlock
Lesson 3Slooow Down
Video14 min
Sound and full-body listening have the power to help us wind down and connect to our inner and outer worlds. In this practice, take a moment to connect to your breath, and let your attention float from your inner thoughts and feelings to the sounds you hear in your environment. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 4Body Scan w/ Vocal Toning
Video12 min
Relax your body and mind with the resonance of your own voice. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 5Safe & Sound
Audio1 min
Create a sense of safety and security within yourself. Listen when you're feeling anxious, stressed, or unsettled. This meditation aims to help you cultivate a feeling of being grounded and protected, allowing you to navigate challenges with greater resilience and ease. Format: Guided audio Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 6After a Long Day
Video18 min
A calming sound bath that transports you to a serene oasis, where soft vibrations of crystal singing bowls and shruti gently lull you into a state of deep relaxation. Format: Just sound - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 7Peaceful Beginnings
Video16 min
Set a calm and positive tone for the start of your day. Focus on grounding in the present moment, fostering a sense of inner peace, and cultivating a mindset of tranquility before your daily activities. Through gentle breathing exercises and full-body listening, let go of any stress or worries from the past and approach the new day with a sense of clarity and optimism. Enjoy this gentle and powerful practice to help set intentions, cultivate gratitude, and align yourself with the peaceful energy that resides within you. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down. Locked — subscribe to unlock
Lesson 8Balanced Breath Tune Up
Video20 min
Find steadiness and balance in the morning or afternoon with this simple 4:4 breath practice. Reset and refocus and tune up with the help of crystal singing bowls and tuning forks. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 9Wind Down Before Bedtime
Video41 min
Ease you into a state of tranquility and prepare your mind and body for a restful night's sleep. Through gentle breathing exercises and guided relaxation, this practice helps you release the tensions of the day, quiet the mind, and cultivate a sense of inner peace, allowing you to drift off into a deep and rejuvenating slumber. My mom falls asleep to this one every night.... ;) Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session is best experienced lying down.Locked — subscribe to unlock
Lesson 10Before Your Commute
Video7 min
Having a stress-free commute can greatly improve your overall well-being. Here are some tips to help you achieve a smoother journey: Leave Early: Give yourself extra time to reach your destination. Rushing can elevate stress levels, so leaving early allows for unexpected delays without impacting your schedule. Stay Organized: Keep your belongings organized to minimize last-minute scrambling. This can include having a designated spot for your keys, wallet, and other essentials, making it easier to grab them as you head out the door. Choose a Relaxing Route: If possible, opt for a less congested or scenic route for your commute. A peaceful drive or a pleasant walk can help you start your day on a positive note. Stay Flexible: Accept that some aspects of your commute may be out of your control. Practice flexibility and adaptability to navigate unexpected events with ease. By incorporating these tips into your daily routine, you can cultivate a stress-free commute and set a positive tone for the rest of your day. Format: Just sound - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session is best experienced in comfortable seated position.Locked — subscribe to unlock
Lesson 11Find Your Peace
Video20 min
Discover a sense of inner calm, tranquility, and balance amidst the busyness of daily life. This sound bath aims to help you connect with your inner sanctuary of stillness, providing a refuge from external stressors and distractions. Through mindful awareness and intentional breathing, release tension, quiet the mind, and cultivate a deep sense of serenity within. Explore your inner landscape, and tap into a reservoir of stillness and contentment. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 12Deep Rest
Video17 min
A full-body listening experience to help you de-stress and relax, with guided breath and voice. Format: Guided - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 13Relaxation Breath
Audio19 min
This is a 2:1 breathing practice. Gradually increasing your exhalation until it is twice the length of your inhalation can help to relax the nervous system and prepare for sleep. Format: Guided audio Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock
Lesson 14Serene & Spacious
Video21 min
Embrace tranquility and expansive rest. Close your eyes, invite a slow breath in through your nose and long breath out through your mouth - greeting deep rest and sound sleep. Format: Just sound - This is a video recording, but you do not need to watch the video to receive the benefits. Recommended position: This session can be experienced seated or lying down.Locked — subscribe to unlock