Hello Reader!
This week, I’ve endlessly watched clips from Disney’s Frozen—specifically, the singalong version of “Let it Go.” Yes, that’s right: I’ve been learning the words and practicing singing along. Why? Because my granddaughter June is completely captivated by Frozen (we even made her an Elsa costume, with a mini-Anna costume for her baby sister). Now, my daughter Sanni has the idea of hosting a Frozen family jam session for the holidays.
At the same time, my husband Jay, who’s approaching retirement, has expressed interest in singing more. Although he’s never had formal training, he has a beautiful voice, and I would love to encourage him. I found a local place to take lessons together, but he has not decided. His suggestion? “Couldn’t we just sing more?” Honestly, he’s right. There’s something so powerful and freeing about just singing—no lessons, no pressure—just the joy of it.
So, all of this has been happening in the background of our lives, and the next time June came over, I asked, “Do you want to sing Let it Go?”
“YES!” she exclaimed, eyes wide with excitement. “Let’s sing REALLY loud!”
I couldn’t help but chuckle. There’s something about that song that begs to be belted out. Singing captures our attention, fills us with emotion, and allows us to express what words alone can’t. It’s a release. It makes you feel fully alive in the moment.
The Science Behind Singing Together
It turns out that singing, especially with others, is good for more than just the soul—it’s also incredibly beneficial for our physical and mental health. An article in The Washington Post titled “Singing is Good for You. Singing with Others May Be Even Better” refers to a fascinating study called Sing With Us. This study enrolled 193 people in a choir and found that singing together reduced stress hormones and increased cytokines, proteins that boost the body’s ability to fight illness. Choir singing, it seems, has a way of lowering stress while simultaneously bolstering the immune system.
I’ve always believed in the power of shared experiences, and this research highlights how deeply impactful something as simple as singing with others can be. It not only connects us emotionally but also helps our bodies physically respond to stress in healthier ways.
Humming: A Quiet Path to Calm
But don’t worry if you’re not a singer or feel uncomfortable belting out tunes in front of others. Humming is another related practice that offers similar health benefits.
I recently came across an article in Psychology Today titled “The Power of Humming” that discussed the surprising health benefits of humming. The Trivedi et al. (2023) study found that humming can lower stress and heart rate while increasing heart rate variability (HRV), a vital indicator of a healthy nervous system. The study showed that humming helps balance the body’s stress response, promoting calm and equilibrium.
Humming also stimulates the vagus nerve, which is crucial for regulating heart function and digestion, and even increases nitric oxide in the nose, which can help with issues like allergies. What’s more, humming has psychological benefits, too—it can enhance body awareness, which can help us become more mindful, allowing us to observe thoughts and emotions without becoming entangled in them. (Is humming healthy? Mmm, here’s what the evidence says, Bond University)
It reminds me of a practice I’ve explored through Pranayama yoga—Brahmari Pranayama, or the humming bee breath, which has been used for centuries by monks to calm the nervous system. Last year, when Jay was struggling with Cough Variant Asthma, he stumbled once again upon humming as a way to calm his body during a coughing attack. Humming was sometimes the only thing that would soothe his asthma symptoms.
Singing, Humming, and Presence
Whether you’re singing loudly with your family, softly humming to yourself, or just letting the music fill your heart, these practices all share a common thread: they bring you fully into the present moment. They invite you to let go of worries and overthinking and focus on the experience of being alive right now. That’s what I love most about singing with June or humming with Jay—it’s a reminder to be present, to feel the joy and emotion in the moment.
This sense of presence ties beautifully into the themes of Naked in the Now. Just as singing or humming allows us to express and release our emotions, practicing presence lets us live fully in the moment—whether in joy, sadness, or discomfort. It’s about embracing what is, without judgment, and finding beauty and release in the experience.
Closing Practice: Sing or Hum Your Way to Presence
This week, I invite you to experiment with singing or humming. Whether it’s singing your favorite song as loudly as you want or quietly humming a simple tune, notice how it makes you feel. Pay attention to how it brings you into the present moment and shifts your mood or energy. You might even try Brahmari Pranayama—humming like a bee—and see how it calms your body and mind. Whatever you choose, let yourself get lost in the sound, the vibration, and the joy of it. Better yet, do it with a friend or a group of friends!
Simple directions for Brahmari Pranayama:
- Sit comfortably in a chair. Close your eyes; allow a gentle smile.
- Place your index fingers in your ears.
- Take a deep breath in, and make a humming sound as you exhale. Experiment with low and high tones. High tones are said to have better results.
- Repeat up to 9 times.
- Observe the sensations in the body and the stillness deep within.
Good News Section:
- Exciting news! My publisher is offering a direct download of the Naked in the Now ebook for 50% off on their website through Halloween. If you dare dive into some bold, playful practices of presence and awareness, now’s your chance! Discount Code: SPOOKY50 applied at checkout.
- The Write Now Mind October 2024 session is underway, and I’m thrilled to be exploring mindfulness and writing with such a thoughtful and engaged group.
- I’ll be at the Las Vegas Book Fest on October 19, 2024! Find us—and if you’re feeling bold, let’s belt out Let it Go! together!
- Finally, thank you for the recent beautiful reviews coming in for Naked in the Now. I’m deeply touched that both newcomers to awareness practice and seasoned practitioners are finding value in the practices I share. If you’ve enjoyed the book, I’d be so grateful if you’d consider leaving a review—it means the world to me and helps others discover the book. Here is the link to Amazon and Goodreads.
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Alice Summer as “Anna” and June as “Elsa”! |
Smiles,
https://marijkemccandless.com
Kirkus Reviews endorses Naked in the Now!
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