Step 1. Pick a quiet place and begin humming while at the same time paying attention to the vibration in your body.

 Step 2. Raise and lower the tone you are humming so that you feel the vibration moving from the area in your upper chest to the area in your tailbone and repeat until you have a clear sense of the tone, moving with the vibration, up-and-down your spine. 

 Step 3. Listen to the tone of the humming with your inner ear until you are following the vibration up-and-down your spine and then stop humming out loud as you continue to pay attention to your inner tone moving with the sensation you feel in your body.

 All exercises will begin by establishing our inner tone and directing it to a specific location in our body. The point of this exercise is to learn to establish your inner tone without humming audibly. You can set your inner tone using an outside source but it is just as easy to generate the tone with your mind, like listening to a song in your head.