Your Take-Home Practices

Sound Solution

Continue the work we started.

If today’s exercises helped you feel calmer, clearer, or more grounded, Sound Solution lets you keep that momentum going at home.

This is the complete guided audio and video toolkit built around the exact principles you experienced in the workshop:

• Slow exhale
• Steady sound
• Gentle vibration
• Nervous system reset

No subscription.
No renewals.
Lifetime access.

What You Get

7 Full-Length Guided Audio Sessions
Use them for sleep, anxiety, tension, or when you simply need to reset.

4 Instructional Videos
Clear guidance on vagus nerve support, humming techniques, and whole-body sound practices.

3 Bonus Support Sessions
Extra tools for calm, relief, and deeper restoration.

Plus:
• 60-minute “Solomon Frequency” audio
• 2 digital books
• All future updates included

Why It Works

When stress rises, thinking doesn’t help.

Sound works through breath and vibration first.

Press play.
Exhale.
Follow along.

That’s it.

Investment

Full program: $147
Workshop Special: $47

One payment.
No subscription.

If it’s not helpful, you have 30 days to request a refund.

If today felt good, this is how you make it consistent.

Start tonight. 

https://www.donovanhealth.com/offers/k9YNW6vF

Jim Donovan Live Event Schedule

Bookmark this link: https://www.jimdonovantrainings.com/jim-donovan-live-event-schedule

Full Body Sound Healing Sequence

Jim Donovan M.Ed.

Always listen to your body. Take breaks as needed.

Full Body Releasing Sequence

Mantras:

Ra Ma Da Sa Sa Say So Hung

(The sun, the moon, the earth, all of you, all of everything... I Am that.)

About the mantra:

This mantra sits at the heart of Kundalini Yoga’s healing tradition, and it’s powerful precisely because it works on multiple layers at once: sound, breath, intention, and subtle physiology.

Often called the Siri Gaitri Mantra, this is one of the most widely used healing mantras in Kundalini Yoga.

Each syllable corresponds to an elemental or energetic quality, moving from the universal to the personal and back again:

• Ra – Sun energy
  Vitality, warmth, activation, life force

• Ma – Moon energy
  Nurturing, receptivity, soothing, compassion

• Da – Earth
  Stability, grounding, support

• Sa – Infinity
  Boundlessness, openness, the field of all possibility

Then the mantra turns inward and completes the circuit:

• Sa – Infinity (again)

• Se – Personal embodiment
  The way infinity becomes experienced in the body

• So – Identity
  “That” or “truth”

• Hung – Integration
  The seal: I am that truth

In essence, the mantra says:
“The infinite healing intelligence of the universe flows through me and becomes embodied here.”

Om Ah Hum (pronounced "Hoom)

This is one of the most fundamental mantras in Buddhism, especially in Vajrayana and Tibetan lineages.

Very simply:

• Om – Purifies and awakens the body

• Ah – Purifies and opens speech

• Hum – Purifies and stabilizes the mind

Together, they align the three doors of human experience.

Visit jimdonovantrainings.com to learn more.

 ©2026 Jim Donovan Music All rights reserved. This handout may be shared with permission. jimdonovandrums@gmail.com

The exercises below are designed to work quickly and with little effort. That being said, it’s important to give these exercises a chance to work. To do so, try each exercise fully at least five days in a row to give yourself the best chance of gaining the benefits. 

Remember to always listen to your body. If you feel uncomfortable, simply stop the exercise and breathe at your own pace.

BRAIN TAPPING: Quickly calm stress by slowing down your brainwaves using rhythm. 2-10 minutes, or longer as needed

Prepare the brain for: Sleep or Focus

 Self-assess stress level on a scale of  1-10

1. Close eyes or stare at a point on the floor during exercise
2. Very Gently tap the tops of your legs, right, left, right, left at a rate of 4 taps per second
1. The tempo is the same as the sound of the ticking stopwatch from the show “60 Minutes”
3. Inhale and exhale very slowly throughout the exercise
4. Continue for 2-3 minutes
5. When you are ready to end, take the last 30 seconds and slow down the tapping gradually, then stop.
6. Take some time in silence, or go to sleep. Notice how you feel.
7. Self-assess stress level again on a scale of  1-10

SQUARE BREATHING: Calm panic and anxiety by slowing the heart rate using breath-work. 2-10 minutes, or longer as needed.

Prepare the brain for:

• Managing panic & anxiety attacks
• Meditation and reflection
• Public speaking
• Deep sleep

 Self-assess stress level on a scale of  1-10

1. Close eyes or stare at a point on the floor during exercise
2. Then:
1. Breathe in a full abdominal breath for 4 seconds (0r whatever length is comfortable)
2. Hold the breath for 4 seconds
3. Exhale for 4 seconds
4. Wait without breathing for 4 seconds
3. Continue for 2-3 minutes or as long as needed. Full panic attacks may require a longer length of time to calm down. Stay with the exercise until you are calm. 
4. At the completion of the exercise, take some time in silence. Notice how you feel.
5. Self-assess stress level again on a scale of  1-10

BRAIN HUMMING: Lift depression, clear your mind, and turn on “feel good” chemicals like dopamine, and endorphins by stimulating the vagus nerve with your voice. 2-10 minutes, or longer as needed. 

Perform daily to reduce symptoms of depression.

Brain Humming for the Brain

1. Teeth together, lips together.
2. Inhale a full abdominal breath and exhale a humming sound.

Brain Humming for Eye Strain, Forehead, Sinuses

1. Inhale a full abdominal breath and exhale humming sound 
2. As you exhale, slowly open and close the jaw. Lips stay closed.

Daily use yields the best benefits! 🙂