Humming is a technique designed to open us to trust, to bring us into our inner sanctuary of peace and serenity. The humming technique has ancient roots in the East. As we hum we are generating our own energy to heal and center ourselves. Humming brings us straight down from the head and into the body, keeping us alert yet relaxed. It has a soothing, calming effect as the vibration of the sounds resonates throughout the body/mind.

Mitchell L. Gaynor, MD, one of New York's most prominent oncologists and director of Medical Oncology and Integrative Medicine at the Strang-Cornell Cancer Prevention Center, has used the incredible healing power of sound in his clinic and shown how it can dramatically improve health, reduce pain and stress and awaken creativity. He has even had patients go into cancer remission after using healing sounds.

In his book The Sounds of Healing, Gaynor also cites Dr. David Simon, Medical Director of Neurological Services at Sharp Cabrillo Hospital in San Diego, CA, and Medical Director of the Chopra Center for Well-Being, who has seen that healing chants and music have 'measurable physiologic effects'. Simon points out that chants are actually metabolized into natural painkillers, releasing healing agents in the body.

The humming technique I like to use is called Osho Nadabrahma . Osho Nadabrahma is an old Tibetan technique, updated by Osho. It is particularly good for healing the heart on both emotional and physical levels, for releasing emotional distress, and for bringing us to a balanced state of deeply centered well being. It is also helpful for anyone who suffers from throat, bronchial, lung and chest problems or has communication difficulties, and is ideal for singers or speakers or anyone who wants to become one.

I also recommend Osho Nadabrahma for anyone who wants to do an active technique but whose state of health is not suitable for the more energetic and cathartic methods. You might like this method simply as a means of becoming more centered and relaxed. It is also great for recharging your batteries when you're running on empty.

You can do Osho Nadabrahma at any time of day, either alone or with others. You will need about an hour and a quarter for it: approximately an hour for the meditation and, very important, 15 minutes afterwards for remaining at rest.

I suggest that you try it for at least a week at the same time of day every day and see how you resonate with it. Many people find it deeply centering and calming, especially if you are emotionally distressed or your mind is very busy.

A CD was created to complement this meditation. If you choose not to order the CD, the meditation can certainly be done without it. I do not recommend using any other music for this technique.

Instructions for Osho Nadabramha
Stage One: Humming (30 minutes)
Sit in a relaxed position with eyes closed and lips together. Start humming until you can feel the vibration throughout your body. (You'll probably be humming loudly enough to be heard by others.) Just breathe comfortably; no special breathing techniques are needed. You can also alter the pitch or move your body smoothly and slowly if you feel like it. A point will come when the humming seems to continue by itself and you become the listener. Continue humming for 30 minutes.

Stage Two: Circling with the Hands (15 minutes)
If you're not using the Osho Nadabrahma CD, set a timer for 7-1/2 minutes. I would recommend using a timer with a pleasing bell. You don't want to be jarred out of your meditative state. Now, still sitting and humming with eyes closed, place your palms up and, starting at the navel, move both hands forward and then divide them to make two large circles mirroring each other left and right. The idea is to move your hands in an outward circular motion. You bring the hands back towards the navel with the palms up and continue making slow circles horizontal to the floor. The movement should be so slow that at times there will appear to be no movement at all. Feel that you are giving energy to the universe.

After 7-1/2 minutes turn the hands palms down and start moving them in the opposite direction. Now the hands will come together towards the navel and then circle outwards away from the sides of the body. Feel that you are taking energy in. As in the first stage, if you feel like moving any part of the rest of your body, do so slowly and mindfully.

Stage Three: Rest (15 minutes)
Now, just sit or lie absolutely still for 15 minutes.

Take it easy for at least 15 minutes after doing this technique. Get up slowly, being mindful not to rush into your next activity.You will feel a profound sense of well-being, of balance between your inner and outer worlds. Enjoy it. This powerful humming technique will open up a whole new world of healing, comfort and creativity for you.

Excerpted from Chapter One It's Easier Than You Think: Relaxing Lunchtime Enlightenment: Meditations to Transform Your Life NOW - at Work, at Home, at Play