Yesterday afternoon I sat on my front porch.  The front of my house faces a forest which is full of birds and critters.  When I first sat down, it seemed fairly quiet.  It was still too early for the post workday traffic of cars and neighbors entering their homes.  As I sat quietly, reflecting on the slight sway of the tall thin trees in front of me, it started to become more noisy.  

First there were the birds, then I heard a woodpecker, then there was rustling in the bushes. I could even hear the children playing at the local school, down the hill from me. Proximity and wind were bringing many sounds into my focus which surprisingly, had been there all the time. We often spend much of our time trying to put structure around sound. I can spend hours pulling together a music playlist that has just the right mix of artists and rhythms. How many times have we witnessed someone not singing because they say I can’t sing. We often criticize sounds that are too loud, out of key, or just not what we think they should be. What if we just let sound happen without judgement or criticism. 

There are many medical therapies based on sound that restore and enhance brain function. Sound can improve memory, communication, relieve stress and promote learning. So in this Part 3, and the last part of the Spring Refresher, I’m focusing on recharging our brains with sound. Here are 3 exercises which don’t cost you a thing, can be done anywhere, and will likely make you feel better. 


  • Close your eyes
  • Gently hum on a single tone
  • Continue for 3-4 minutes
  • Rest in silence and notice how you feel


  • Start with a low-pitched hum
  • Let the tone rise and fall in pitch (Think of sliding slowly up and down the scale of sound)
  • Repeat as many times as you like
  • Rest in silence and notice how you feel


  • Move your arms in a circular motion,
  • Hum a tone that follows the movement of your arms
  • Let the pitch and volume respond to the movement of your arms
  • Repeat as many times as you like
  • Rest in silence and notice how you feel

Try one or share something that you’re doing. Post your comment below.  I’d like to know what you think. 

(Exercises adapted from “Free Your Voice” by Silvia Nakkach and Valerie Carpenter)

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