Free Mindfullness to improve your voice

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If you were to describe your life at the moment, how many of us would use the word ‘busy.’
How many of you have never ending ‘to-do’ lists? If someone asks you how you are – How
many of you would reply ‘Good….but busy.’ Why are we so obsessed with packing our
schedules, thinking a mile a minute, rushing around with no time to stop and smell the roses?
There is an obsession with needing to do something all of the time, a cultural badge of honour.
It’s not unusual to wake up and scroll through your feeds before even saying ‘Good morning’ to
the person lying next to you, or checking in with yourself.

As a society we have never worked more hours in a week than we do now; we have never
pushed ourselves so hard. Our list of things ‘to do’ never ends – it just keeps getting bigger. And
are we happier for it?

When was the last time you just sat and did nothing? Reflected? Took time out for yourself just
to ‘be’?

If this resonates with you or you’ve ever found yourself feeling stuck in cycles of stress,
dissatisfaction and discontent, or unsure how to simply relax and find some inner peace, then
the practice of mindfulness is for you.

Mindfulness is the art of living in the moment, rather than 2 minutes ahead or 2 weeks
behind. This style of thinking allows you to wholly experience everything in your life; taking time
to focus on the present. The benefits don’t stop there. It’s also been found to reduce cortisol (the
stress hormone), it allows you to handle stress better, and more recently, ‘mindful eating’ has
been linked to weight loss.

So, how can I get involved?

Melli O’Brien, of, presents The Mindfulness Summit; 31 Days of
Mindfulness a FREE 31-day online summit this October 1-31st designed to bring mindfulness
to everyone, giving you the opportunity to learn mindfulness from the comfort of your own home,
from some of the world’s most respected teachers.

The Mindfulness Summit is a not-for-profit project, with a mission to make mindfulness
mainstream. The summit aims to create a global community of people bringing mindfulness into
their lives, whilst making a positive impact on the lives of others. This is why all monies raised
from the summit project will be going to mindfulness based charities, including Breathworks,
The Oxford Mindfulness Centre and Mindfulness in Schools; charities all working in the field to
further mindfulness research and teaching.

Over the month of October, for 31 days you’ll be invited to listen to 31 world renowned
mindfulness experts speak on <Insert link> sharing their
knowledge and wisdom with you all. Join speakers including Ruby Wax, Jon Kabat-Zinn, Jack
Kornfield, Tara Brach and Joseph Goldstein as they share their tips, stories and some of the
best ways to incorporate mindfulness into your life.

As part of the 31 days of mindfulness, we’ll also be sharing our best tips for mindfulness,
wellness and meditation, as well as setting small challenges for you throughout the month – and
these are all designed to be easy, accessible, and something you can slip into your daily

You will learn how to transform your inner world to a place of wholeness and ease, handling
life’s challenges with more wisdom and skill. By the end of the summit you will have learnt how
to integrate mindfulness more fully into daily life.

Stop being ‘busy’ for the sake of being busy. Be still. Recharge. Re-engage. Your mindfulness
journey starts now.

How It Works:

1. Every day in October there will be new interviews, presentations and meditations sessions
uploaded to <Insert link>

2. Register for free on the website to gain access to everything
3. Sign up for the newsletter and follow Mrs Mindfulness on Facebook, Twitter, and
Instagram for the 31 Days of Mindfulness Challenge, extra summit content, opportunities
to chat with the speakers, mindfulness tips and more!
4. Become a more mindful, meditative version of you!

How to take part

1. Register on <Insert link> for updates on the challenge and
the summit.
2. Follow Mrs Mindfulness on Facebook, Twitter, YouTube, Instagram or Pinterest.
3. Use the hashtag #MindfulnessSummit to join in on the conversation – see what other
people are saying and get involved.
4. Sign up to our newsletter for bonus tips, the best mindfulness articles and extra updates.


Voice therapy spasmodic dysphonia

Voice therapy for spasmodic dysphonia should focus on decreasing the effort needed to speak.

Producing voice requires a very delicate balance between all the muscles involved in speaking and breathing.
People with SD tend to push and strain their voice out.  Because of the vocal spasms, the voice doesn’t come out naturally.
The logical reaction when things don’t go the way you want them to go, is that you try harder.

The more you try, the worse your voice becomes. You start to push more with all the muscles in your body, even the ones in your face.

The right way to produce more voice is counter intuitive; you have to try less. You have to speak softer with less effort.

Voice (speech) therapy for spasmodic dysphonia should do just that.
Exercises to speak easier could be:

  • Start with speaking as soft as possible and then gradually turn up the volume
  • Speak with maximum resonance; feel your voice more
  • Work on diaphragmatic breathing
  • Speak at a lower pitch
  • Place your voice as low in your body as possible (at the position of your belly-button)
  • Sit or stand straight
  • Speak more breathy (start a sigh just before you start to speak)
  • Humm just before you start to speak
  • Make the words flow more. Speak like your singing.
  • Speak with a lowered larynx to open up your windpipe. You do this by letting your tongue lie flat and relaxed on the floor of your mouth.



Spasmodic dysphonia and meditation

Stress can be a major contributor to your spasmodic dysphonia, so relaxation can help you to undo this.

Meditation is a great way to help you to de-stress. It is simple, effective and easy.
You just sit, breathe and focus on the inside, leaving all of your worries and thoughts on the outside.
This way you allow your body and mind to heal. The tension will melt away.

Now Oprah Winfrey and Deepak Chopra have started a FREE 21 day Mediation program
That you can be part of. Just go to the link below and register:

==>>Oprah and Deepak FREE 21 day meditation program<<==

I have joined and already have found more peace and relaxation that I will take with me
during my day.

The benefits for you will be:

  • You can learn to let go of worries and negative thoughts
  • You can learn to  allow your body to heal itself
  • You can learn to  feel more connected with your body and with others
  • You can learn to boost your immune system
  • You can learn how to lower the level of your stress hormones
  • You can learn to be able to deal better with stressful situations.

Meditation is practiced by men for more than thousands of years but only recently science is advanced enough to catch up.
To read more on this go here:

TIME Magazine: The Science of Meditation

Psychology Today: The Science of Meditation

Meditation Associated With Increased Grey Matter In The Brain
“Meditation is known to alter resting brain patterns, suggesting long lasting brain changes, but a new study by researchers from Yale, Harvard, Massachusetts General Hospital, and the Massachusetts Institute of Technology shows meditation also is associated with increased cortical thickness.”

Forced relaxation to relax your body

The more relaxed your body is the better your voice will come out.
One of the best ways to relax every muscle in your body is
forced relaxation.

This is how to do forced relaxation:

1. Find a quit room, well ventilated.
2. Lie flat on your back on a mat, or matres, spine straight, arms close to your side, eyes closed so
you can focus your attention on the inside of your body.
3. Focus on your breathing, become aware of it.
4. Start by squeezing your eyes together, hold for 3 seconds.(only the eyes)
5. Let go and relax for 10 seconds
6. Do it again
7. Squeeze all the muscles around your mouth, (only the mouth)hold for 3 seconds
8. Let go and relax
9. Repeat
10. Stick out your tongue, as far as you can, hold for 3 seconds, release 10 seconds and repeat.
11. Squeeze all the muscles on your forehead (hold, release and repeat)
12. Tense neck backward (you know the rest)
13. Neck forward, left, right
14. Pull up your shoulders as high as you can
15. Squeeze hands, fingers (then one by one)
16. Work your way down to the tip of your toes.
17. Don’t forget pushing your belly all the way out (tensing, releasing, repeating)
18. Retracting all the muscles of your belly

Benefits of a relaxed body for your voice

Throughout your day you will become more aware when body tension starts to build. You will
start to notice it more and sooner, and when this comes to your attention, you can send the
signal to your muscles to let go and relax.

What you need for voice production

For the production of voice we need 4 things:

1. Air pressure produced by the lungs to vibrate the vocal chords
2. Vocal chords that open and close creating vibrations in the air-flow
3. Resonance of the air vibrations in the vocal tract
4. Openings in the body like the mouth and the nose to let the produced sound out
If there is a problem with one or more of these requirements the voice quality will suffer.

When the vocal chords close more, there is more surface to vibrate or to produce sound. So
when they are closer together, the sound becomes louder, with a lower pitch, with more vibration.
After each vibration, the vocal chords close very fast, for a short moment. Air under the vocal
chords builds up pressure and when they re-open the vibrating air comes out, producing the

Male and female voice

The frequency of the male voice is around 120 Hz and of the average woman lies around 210
Hz. This means that the vocal chords will close 120 times and 210 times a second for the male
and female voice. If you have a job where speaking is important, they will close 30.000 times an hour.