Trauma-Informed Guided Vowel Toning Practice

Aged stencils display the sacred vowels A, E, I, O, and U against a rustic blue background, symbolizing the timeless essence of language.

Duration: 10–15 minutes

Tone: Slow, spacious, invitational

Opening & Safety

Before we begin, know that everything in this practice is optional.

You are in control of your voice, your breath, and your participation.

You may:

• Tone out loud

• Tone very softly

• Tone internally without sound

• Or simply listen and rest

  
  

There is no right way to do this.

If at any moment you feel uncomfortable, you can stop, open your eyes, place your feet on the ground, or return to silence.

Settling the Body

Begin by finding a position that feels supportive—seated or lying down.

Let your body be held by whatever is beneath you.

Take a gentle breath in through the nose…And allow the exhale to fall out naturally through the mouth.

No effort. No forcing.

Just notice where your body makes contact with the surface beneath you.

If it feels helpful, place one hand on your chest or belly—anywhere that feels grounding.

Orienting to Safety

Take a moment to orient to the space around you.

Notice:

• One sound you can hear

• One place your body feels supported

• One sensation that feels neutral or pleasant

  
  

Let your nervous system know: In this moment, I am safe enough.

Introducing the Voice

We’ll begin gently, with sound as vibration, not expression.

When you’re ready, take a slow breath in…And on the exhale, allow a soft “OO” sound, like a gentle hum.

If you prefer, you may imagine the sound without making it.

Let the sound be low, quiet, and unforced.

OOoooo…

Pause between sounds.

Notice how your body responds.

Grounding Vowel – “OO”

Continue with “OO” for a few rounds.

This sound often supports grounding and containment.

There is no need to go deeper or louder.

Let the sound last only as long as the breath feels comfortable.

Pause. Rest in silence.

Notice any sensations—without needing to interpret them.

Opening the Breath – “AH”

If it feels accessible, we’ll gently introduce another vowel.

On your next exhale, try a soft “AH”, like a sigh.

Ahhh…

This sound may open the chest or throat—or it may not.

Either experience is welcome.

If “AH” feels too activating, you can return to “OO” or silence.

Pause again.

Let the body integrate.

Choice & Autonomy

From here, you are invited to choose:

• “OO”

• “AH”

• Or no sound at all

  
  

You may alternate sounds or stay with one.

Let your body decide.

We’ll take a few slow minutes here.

(—pause for several breaths—)

Optional Gentle Expression – “OH”

If and only if it feels safe, you may explore a gentle “OH” sound.

Ohhh…

This sound can support expression without pushing.

If any emotion arises, you do not need to follow it or analyze it.

Simply notice. Return to breath. Return to choice.

Integration & Stillness

Now allow the sounds to fade.

Let your voice rest.

Notice the space inside your body where sound was moving.

There is nothing to fix.

Nothing to complete.

Just notice what is here now.

Closing

Take one final, comfortable breath.

Feel the support beneath you.

If your eyes are closed, gently open them when ready.

You may want to drink water, stretch, or rest after this practice.

Remember:

Healing does not require intensity.

Your body sets the pace.

Your voice belongs to you.