Sound healing and so much more.

healing stones

Legs Up the Wall Pose and 111Hz

Legs up the wall yoga pose

Viparita Karani (Legs Up the Wall Pose)
and 111 HZ Sacred Frequency

Blog Post By: Dana Kato

Viparita = inverted, reversed. Karani = doing, action.


When you are in need of some relaxation make some time (about 5-10 minutes or more) to unplug with this amazing yoga pose. This pose is a restorative, gentle yoga pose that helps the mind unwind and the body release tension and pain in the body especially the legs, feet, and low back. It is considered a mild inversion, so you will get all the good inversion benefits when performing this pose.


It is simple to practice and as long as you have open wall space, it is easy to do anywhere. For me, this pose and its amazing benefits for the body are enhanced and increased exponentially while listening to the track "The Sacred Connection 111Hz" by Listening to Smile with headphones while practicing this pose. I have included the link to the track at the bottom of this blog. Read through the instructions first so that you have an idea of how to practice this pose correctly, so that you can practice it from memory while listening to the track.

Reported Benefits:

  • Eases the mind
  • Balances blood pressure
  •  Relief from symptoms of arthritis, insomnia, and headaches
  • Relief from PMS and Menopause
  • Eases tense feet and legs
  • Stretches the legs, hamstrings, and lower back
  • Relieves back pain
  •  Anxiety
  • Varicose veins
  •  Digestive disorders

What You Will Need to Practice:

  • Yoga Mat or something padded/comfy to lay on
  • (2-3)Blankets to cover up with and to lay under your shoulders
  • A candle, incense, aromatherapy diffuser, or anything to help set a calming atmosphere
  • Headphones and device to play the music link at the bottom of the blog


This pose is known as a restorative, gentle pose, however, please check with your doctor before performing this pose, especially if you are pregnant, have glaucoma, high blood pressure, or severe back problems.


Let’s Begin….


1. Prepare your practice space by placing your yoga mat next to the wall.  Do this by placing the  short end of the yoga mat next to the wall. 


2. Place a blanket (folded into a big square) on your yoga mat, a bit away from the wall so that your shoulders and upper back can rest on it. Have your other blanket nearby in case you              would like to cover your torso and shoulders after we get into the pose.


3. Sit sideways, in an upright position, directly against the wall.  So your hip will rest on the bottom of the wall and your side body will rest on the wall as well.  Take a deep breath in and    exhale.  Do this again, deep inhale, and as you exhale, with ease and gentle exertion, lay down flat on your back as you swing your legs up the wall so that your legs are straight and resting against the wall and your feet are facing the ceiling (making an “L” shape with the body). Don’t worry if this is a little clumsy, no one ever really does this gracefully!   You will need to adjust a little bit once you get your legs up.  So feel free to wiggle or scoot your hips and torso as close as you can to the wall so that your glutes, hamstrings, and feet are as close to resting on the wall as you comfortably can.  The goal is to have them completely against the wall, however, do not force it, go where is comfortable for you.  


 4.   Take a few moments and just notice the body in this position.  Scan the body making sure you feel secure and at rest. Notice the neck.  Try to release up and away from the shoulders.  Release the chin from the sternum, making sure not to crunch the chin down. Lengthen the back of the neck and spine. Release the shoulders down the back, making space between the tops of the shoulders and ears.  If you need more support with the neck, take a small towel and roll it up. Place it under the neck to relax the cervical spine.  Relax the muscles of the legs: the glutes, the hamstrings, and the ankles and allow the feet to release. With each breath try to release the thigh bones closer to the wall and let the hips sink further down.   Let the arms rest by your sides. Take up space around you.  The arms should feel relaxed as you turn the palms up facing the sky.  If at any point you feel tingling in the feet or backs of the legs, bend the knees, bring the soles of the feet together allowing the outer edges of the feet to rest on the wall (butterfly on the wall).


 5.  Place the headphones on and hit play on the track at the bottom of this page (read through these instructions fully at least once, so you can practice this without reading). Now, settle in.  Close the eyes gently.  Release a little deeper.  Let go.  Feel the earth supporting you beneath your yoga mat.  Feel your belly sink towards the back of your spine, and the shoulders melt away from the body a little more.  Breathe deep.  Open the space between the ribs with each new inhale.  Empty the lungs completely on each exhale.  Continue with this breath throughout the entire time you are resting in this pose.  Use the breath to keep you focused and present.  Use the breath to release anything that you don’t want anymore both mentally and physically.  Find calm.  Find peace. Find rest.  Find meditation.


 6.  If you are feeling that you need a little more of a stretch after you have rested here for a few moments, I invite you to release the legs away from each other wide in a “V” shape.  This stretches the inner thighs, hamstrings, and hips.  Continue with the breath. 


 7. Stay in either version of this pose for the length of this song, or even longer.  Most people will sit for 5 to 10 minutes, however, you are welcome to stay longer. 


 8.  Once you are ready to release out of the pose, bring the legs back together if they were apart, and bend the knees and plant the feet on the wall.  Stay here and feel this sensation and notice the body.  Then, slowly allow the knees and upper body to fall to the right side, adjusting as you need to in order to rest your whole body on the floor.  Rest here for a few moments, noticing the body and the mind.  Take a moment to give thanks for your practice today and for your body.  Breathe in deep here, and open the mouth and exhale it out!  Again, just like that…. Then slowly push yourself up to a seat.  Keep the eyes soft or closed.  Take a seat on your yoga mat.  Sit in quiet for a few moments, noticing the way you feel.


 9. Bring your hands to your heart center in prayer pose.  Give thanks!  Bring your thumb tips to your third eye, bow and give thanks to yourself by saying…

The light in me, loves, honors, and respects

the light in you!




**Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Listening to Smile Website and/or Services, you should consult with a physician or other healthcare provider. Listening to Smile, and its team members are not licensed medical care providers and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

rose up close

Meditation For Self Compassion 639Hz: Releasing and Opening the Heart Chakra

Heart Chakra Meditation:
Using 639Hz and a Rose -

For Releasing Trauma
and Blocks to Self-Compassion

A Blog by Dana Kato

This meditation is for connecting with your heart chakra, nourishing self-love and compassion, and awakening the divinity within your core self. The main goal is to establish a flow of energy that allows for the release and surrender of any blocks or holds that may be surrounding the heart center so that love can flow more freely. This meditation will also help to get you in touch with the heart chakra if you are not used to connecting to this part of yourself or if you are suffering from any emotional trauma or pain around the heart that may be numbing out any feelings regarding this vital part of our spiritual, emotional, and physical space in the body.

Please know that it is common to feel emotions come up during this meditation that range from sadness, anger, pain, joy, or laughter, as well as, suppressed memories or sensations. Try your best to allow whatever comes up to be. Sit with the emotions, memories, thoughts, or streams of consciousness as nonjudgmentally as you can. The way out of pain and trauma and heartache … is through!

So with this in mind, please set an intention of loving compassion and no expectations.   

Find a space where you feel comfortable and safe. Make sure that it is quiet and distraction free as much as possible. Bring in some candles or essential oils and whatever you need to feel warm and comfy such as a blanket, a bolster or pillow to sit on.  At the bottom of this page, you will find the track Anahata (639Hz) from the album "The Galaxies in Your Eyes."  Playing this track with headphones, will help to enhance this meditation as it uses the frequency 639Hz, the frequency for stimulating the heart chakra. Read through this meditation before you begin so that you know how to practice it without having to keep looking at the text on this page.  This way you can be completely immersed in the meditation with the music.

We will be focusing our attention on a single rose. This practice is known to help stimulate the heart chakra. You may also choose from a carnation, orchid, or hibiscus flower, however I really find the rose most amazing because of the aroma and scent that roses give off, which helps to awaken the senses and enliven the heart chakra. It is said to help balance the heart and calm your emotions. The scent helps to draw you into the present moment. Once you are done with the meditation, keep the rose in a place that you frequent. This will help to remind you of the opening, connecting, and release work that this meditation has provided for you. Use this as a reminder to nourish your heart center and take care of yourself because you are worth it and you matter!

    1. Purchase a rose from a florist, grocery store, or anywhere you can find one. Place it in a vase at eye level near your meditation space. Get comfy in whatever position works for you, sitting on the bolster or pillow on the floor, or a chair. Place your headphones in and press play on the track on the bottom of this post and get ready to sink into this healing practice.

    2. Take a few moments and connect with your breath. Shake off any stress or tension from your day. Softly roll out the neck by rocking the head from side to side or in circles. Shrug the shoulders a few times to surrender the day.

    3. Take a few inhales and exhales, beginning to slow down your breathing to a nice even flow. Take a deep inhale and at the top pause and then slowly exhale and pause at the bottom of the exhale. And again just like that…. Continuing to get into the body and out of the monkey mind!

    4. Slowly and softly open the eyes. Notice the rose in front of you. Try to look at it as though you don’t know what it is, or you have never seen one before. Examine it from a new perspective. Be an observer. Take in the rose in all ways…. Breathe in its unique and beautiful aroma.  Let it fill up your lungs and bring in a sense of calm and soothing energy into your vibrational state. Touch the petals or leaves. Notice the softness and textures.

    5. Now close your eyes and see the rose in your mind’s eye. Recreate it. Remember the way it felt and breath in its scent again bringing attention to your emotions and allowing the rose to calm and center your heart. Take as much time as you need right here, right now in this moment to let anything that needs to come up be released out of the body and heart center. If there are tears, let them flow.  If there is anger, sadness, grief, or joy, know that this is perfectly okay and be still and present with all of your emotions. No judgement. No expectations.

    6. Now rest your hands over your heart center. Feel the warmth and vibrations flowing through your hands to this space. Begin to send loving compassion to yourself. After a while, you will be able to feel a slight humming or vibrating sensation along with the warmth that you are creating from the words and intentions you are sending out. Envision the love that you want to feel and the feeling of being embraced and held. You are worthy of this love, you are worthy of this feeling. You are worthy of feeling whole and connected with the divinity within your true self. Breathe into this. What does this feeling of love look like for you? Allow the energies and feelings to flow and feel the vibration of life right here in this very moment. The rose is a single, simple representation of that life and the magnificence of nature and rebirth. Use this miracle as your fuel for love. Your fuel for forgiveness. Your fuel for allowing your heart to open and be set free.

    7. When you are ready slowly open your eyes and notice your surroundings and the beautiful rose in front of you. Breathe in deep …. And fully exhale the lungs. Repeat. Breathe in deeply…. Exhale completely! Last time, inhale…. Open the mouth and exhale with the sound of ‘Ha.’ Releasing and letting go of any tension or residual effects that might have come up for you during this meditation. Circle out the neck, stretch out the legs, circle the wrist… anything that feels good to you in order to awaken the body and return to the room around you. Hold the love in your heart that you have nurtured and walk back into the world with a sense of compassion and strength, knowing that you are divine!




Thank you for sharing in this meditation with me today! I would love to hear about your experience after you have tried it out. Feel free to email me:  If you want to purchase the album "The Galaxies in Your Eyes," use my code danakato19 to receive 40% off!  

Peace to you ..

heart shells

candle- flame

Illuminating Consciousness: Trataka Meditation -852Hz

candle meditation

Illuminating Consciousness

Candle Meditation (Trataka) - 852Hz

Blog by: Dana Kato

This is a yogic practice to tap into your inner radiance. Trataka is defined as “looking intently with an unwavering gaze at a small point until tears are shed.” This practice is used to activate the pineal gland and third eye. It is also known to help with concentration, focus, and memory as well as promoting strong and healthy eyes. The overall outcome will be calming while dropping you into a deep state of meditation, opening your intuition and conscious awareness.

At the bottom of this page, you will find a track from our December album, "The Sophia Frequency," called "The Sanctuary of the Cosmic Heart (852Hz)." This track is made with the frequency of the third eye - 852Hz. Listen to the track (headphones recommended-makes it amazing) during this meditation to help enhance and fuel your intentions and experiences.   

Before you begin, find a quiet, dark room that is warm and feels safe to you. Take a seat on a comfy cushion, pillow, or blanket, whatever you have available. This can be on the floor or a chair. Place a candle at eye level about 2-3Ft in front of you. Relax and allow yourself to sink into this meditation for the next several minutes. 


1. Take a few moments and close your eyes. Connect with your senses. Feel the space around you, smell the scents in the room, hear the sounds, swallow a few times to bring awareness to the taste and sensations in your mouth. Connect with your core self through the senses. Take your time. Come into the breath. Take a deep inhale. Exhale out completely. Inhale. Breathe it all out. Another inhale… slowly empty the lungs.


2. Now draw your senses into the middle of your forehead, the third eye. This is the point of spiritual realizations. Focus here. Breathe. Take all energies and send them to this central area between the eyebrows.


3. With the eyes open and a soft gaze, focus deeply into the candle flame, right in the middle of the flame above the wick. Try not to blink unless necessary. Observe the breath and the thoughts that come and go. Do not judge or attach to the thoughts, use the breath to let them pass by.


4. When you are ready to blink, or your eyes begin to water, gently close the eyes. Do not rub the eyes or wipe away the tears, let them fall as they are removing things from the body that are not needed, emotional and physical. With the eyes closed, turn the gaze up to the third eye point right between the eyebrows. You will see the image of the flame on this inner screen with the eyes closed. Focus on this image and try to keep it placed at the third eye point, if it moves or sways, continue to bring it back to this point on the forehead. Continue to hold onto the image of the flame for as long as possible.


5. When you are ready, take a deep breath in and open the eyes. Follow the flow of the breath as you sit quietly for a few moments or even lay down if you need to as you take in all that might have come up during this meditation. You can also continue with your regular meditation practice after this practice is complete.


This meditation has been known to help with anxiety and depression and sleep issues by balancing the nervous system.  It stimulates the third eye chakra, bringing forth inner vision and clarity. Please give this practice a try, and feel free to journal afterwards writing down anything and everything that comes out without judgement or hesitation.  You may find that this is a release for you, removing impurities of the mind, or that it opens you up to a vast awareness of life. 

I would love to hear how your practice goes! Please feel free to let me know by emailing me any questions or comments:


Golden Milk Recipe


Healing Golden Milk

Lowers Inflammation, Anti-cancer, Antioxidant Rich, Improve Brain Function and Memory, So Much More

The Listening to Smile studio and headquarters have been LOVING the heck out of some golden milk this month.  It has helped us stay warm in the cold winter days with its warming spices like turmeric, ginger, and cinnamon.  Most importantly, it has kept our immune systems in tip-top shape to fight off the persistent cold and flu germs going around! 

If you haven't tried golden milk yet, all I can say is please TRY!!  It is so yummy, nutritious, and comforting!  It's great to make a cup and sit by the fire or watch a holiday movie! 

  • 1 cup of coconut milk (or alternative)
  • 1/2 tsp each: turmeric powder, ginger powder (can use fresh grated too), cinnamon powder, ground pepper 
  • Dash of Himalayan salt   
  • Honey to taste (vegan version can use maple syrup or date syrup or date paste as well)
  • 1 tsp of coconut oil or coconut butter

Put all ingredients in a pot on the stove and bring to a gentle boil.  Allow to simmer until the spices have come together (about 10 minutes).  Pour into your favorite fun holiday mug (you can strain it first if you prefer) and serve hot!  



We’re On Spotify!

We're On Spotify!

Check Us Out 

Movement Meditation

Dynamic Vibes For The Restless Mind

Our Movement Mediation Wellness Album is now streaming on Spotify!
This album features some of our favorite upbeat meditation tracks!  It's just the tip of the iceberg of what we offer. 

Listening on Spotify is a great way to check out what we do!  The more shares and listens help support us! This album is great for any kind of movement or release work, yoga, walking or hiking, running, dancing, or any kind of exercise or work out that you enjoy.  

If you like what you hear and want more, check out our affiliate program where you will get monthly music delivered to your inbox with frequency information, astrology reports, our music intentions, and the license to host group meditation events in your community, or use our music with your practice/classes.  Click here for more information!

Sun through trees

How Nature Saved My Life 432Hz


How Nature Saved My Life 432Hz

Blog and Photographs By: Dana Kato


Nature is a healing gift from the universe. 

It’s medicine for our souls.  




Before we dive into this blog, I want to invite you to step outside right now in this very moment and truly see nature.  Take a deep, full breath and feel it.  Let nature get into your being and vibrate new life into each and every cell. 


Now that we are all on the same page, let me tell you that nature has held a special place in my life ever since I was a child.  I found the woods and they saved me.  My prayer is that you will find inspiration in this blog to discover nature in your own spiritual journey as a vital means for self-discovery and everyday mindfulness.


The Pennsylvania woods rescued me from the darkness I felt in my life. Nature helped to bring peace to my mind and heart when I had lost all hope.  To this day, I still find a healing like no other beneath the canopy of these trees. For years I struggled with extreme anxiety and bouts of depression. I felt hopeless in the traditional suggestions for combating my symptoms.  As far back as I can remember, I was constantly in the woods.  I would sit for hours in a tree, or laying in the grass staring at the clouds.  I didn’t know it then, but I have come to understand that it was Earth's energy field and grounding vibrations that I craved.  It calmed me down and helped me to feel like I was home and safe.  This feeling is still essential for my mental and spiritual well-being every single day.  


As I have grown older I have learned to utilize the woods and the elements in nature to heal all aspects of my being. Journeying through the woods and taking hiking adventures with my dogs, has taught me so much about myself and who I am.  It has awakened parts of myself and challenged me in many ways, which ultimately helped me to see clearly the things that were difficult to face.


We are learning more and more about the healing effects of nature. Each time I sign on to Facebook these days, I am consistently seeing new articles about the scientific research coming out about how nature is healing to the body and mind.  However, I believe when you step out and experience her magnificence for yourself, you will be taken to a whole other level of understanding.  


There are so many elements of nature that I have experienced,  it’s difficult to know where to begin.  Overall, I know that I can literally feel the difference in my body and mind.  When I get out into nature, it’s like a veil of white light washes over me and clears my mind, rejuvenates my energy, and calms my cells and tense areas of my body.  I believe that there is a healing energy (prana) and a healing frequency within each tree, rock, dirt, insect, animal, plant, and water.  We can all feel it on a sunny, beautiful day!  Our mood shifts to an uplifted state, our energy increases, and we may even feel more motivated or positive. 


Some sound healers compare this feeling that I am describing to the frequency of 432 Hz.  This frequency is called the frequency of nature.  It resonates a calm, grounding energy. 


Animals and plants tune themselves to this frequency of the Earth.  They are in sync with the entrainment and pulse of the Earth.  This brings about balance and harmony in all elements within nature. We can learn so much from observing nature.  Personally, it has helped me become more introspective to listening to what my natural self needs and wants in order to work towards the optimum state of being.  


One way of working with this frequency is to listen to the 432 Hz frequency as a pure tone or frequency minded music with headphones. Our minds are bogged down with so many other frequencies in the world like, Wi-Fi, TV, radio, cell phones, etc. it may not be easy for us to fall into the grounding feeling of this frequency (432Hz), but after listening a few times, a sense of calm and grounding will take place


The mind will start to get in sync with the tone.  Your mind will start to crave this feeling.  Its natural state of being.  If you continue to meditate with this frequency, you may find yourself questioning things about your life/lifestyle or how you have been choosing to live.  Please don’t be alarmed by this.  It’s part of the process of coming back to your home base, back into balance.  Allow the energy to flow rather than resisting the shift. 



Nature is a powerful tool for me in my life, and my hope is it will become one in your life as well!  There’s no rules or proper ways to do it,  Just give it a try and find what works for you! Find YOUR space!  Find YOUR saving grace!


For the times that you cannot get outside, I have included a track from the Listening to Smile Album We Are All Together called That Which Is Sacred.  It is at the bottom of this page.  

I know that this track can work wonders for you and help with so many different areas of life.  Please give it a try and let me know what you think! 



NOTE:  All of the nature samples used in Listening to Smile tracks, I have recorded on my hikes in the forest.  We have incorporated sounds from all seasons!  From footsteps in the snow, to rain storms, crickets, birds, frogs, wind whistling, they are all real healing energies!  I am so proud and excited about this, because I am able to not only capture the healing energies of nature on my hikes, but also set an intention behind it while I am recording it.  The focus of the intention may shift, but always centers on healing and happiness for our listeners.  I hope that you feel this energy the next time you listen to our tracks!  It would make me so happy!  This is just one more thing that makes our music unique and truly transformational!  



Thank you for reading and allowing me to share a piece of my world with you.

Peace to all…



Need Some Inspiration? Check out These 12 Documentaries

Need Some Inspiration?

Check Out These 12 Documentaries

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