Underneath my voice there's a tone.
One steady note that doesn't change.
Take a second to find it.
It's a 528 hertz tone.
Some people call it the love frequency.
I can't promise you it does anything magic.
What I like about it is simpler than that.
It's steady.
It gives your attention somewhere soft to rest.
If you can't quite hear it, nudge the volume up a little.
It sits low on purpose, a bit like the hum of a fridge in
a quiet kitchen.
So get comfortable.
Sitting or lying down.
Headphones help if you have them.
Close your eyes, and let the sound be the first thing you notice.
The tone doesn't rush.
Let your breath slow down to match it.
Breathe in, long and even, like the note itself...
And breathe out, just as long.
In again...
letting the breath stretch out.
And out...
smooth, no bumps.
One more.
In...
And out.
Then let your breathing find its own pace, while the tone carries on underneath.
Now bring your attention to the middle of your chest.
You can rest a hand there if you like.
Imagine the tone isn't just in your Imagine ears.
you can feel it in your chest, a faint like hum, when someone speaks
close to you with a low voice.
You might feel a bit of warmth there.
Or nothing much.
Either is fine.
Since people call this the love frequency, let's bring some love into it.
Think of someone you care about.
A person, or Someone a pet.
easy to Picture love.
them smiling at Notice you.
what happens in your chest when you do.
That soft opening feeling.
Now, if you can, turn a little of that same warmth toward yourself.
Just a little.
It counts.
Let the hum settle around your heart.
Nothing to do with it.
Just let it be there, steady, while your chest rises and falls.
If your mind has wandered off somewhere, it happens.
The tone is still here.
Come back to it whenever you notice.
Now let's use the sound to let go of some tension.
Notice anywhere that feels tight.
For a lot of us it's the jaw, or that little spot between the
eyebrows.
With your next breath out, picture that tightness loosening, and flowing out into the
tone.
Like a drop of ink spreading into clear water until you can't see it
anymore.
Try it with your shoulders.
Breathe out, and let them sink.
Your hands.
Let the fingers uncurl.
Your belly.
Let it go soft and round.
And your face.
Let the jaw drop open a tiny bit, and feel the forehead smooth out
as you breathe out.
The tone doesn't mind how much you give it.
It stays the same.
You can keep handing things over.
Let your whole body get a little heavier, a little quieter, until it feels
like part of the room.
I'm going to stop talking for a while now.
Just you and the tone.
Stay with the sound.
Let it hold you, the way water holds you up when you float on
your back.
Whatever kind of day you've had, you don't need to sort any of it
out right now.
Just listen.
When thoughts drift in,
let the tone wash them back out.
Still here.
The tone is still humming along, same as when we started.
Take a deeper breath in now...
And let it go.
Wiggle your fingers and toes.
Stretch a little if your body asks for it.
Open your eyes slowly.
Carry a bit of that steadiness with you.
You can always come and back
sit with this note again.