The majority of us spend a lot of time in our minds. Even having spent years silencing the mind through meditation, the function of the mind never really goes away. It may get quieter, and we may have better control over our thoughts, but it is a very rare individual who can live the majority of their lives in that quiet state.
Working with the mental body can train it so that it takes up less and less of our energy and instead becomes a source of it. The Toltec liken it to the mind becoming our ally instead of our enemy. Meditation in general is the best practice for training the mind. Vocal Toning Meditation, through the use of sound, makes it easier for many people to quiet the mind.
First, sit in meditative silence for five minutes. You can be in any posture that is comfortable for you. Pay attention to how you feel, what thoughts are drifting through, whether or not you find them easy to release or not, etc. Focus on stilling the mind.
Then shift. Sit for an additional five minutes, but as you do so, tone the sound UNG. It is a nasal tone that resonates in the head. As you do this, pay attention to the energy of the sound, the space of silence between as you inhale, and how your mind and body are responding.
Now stop. Breathe. Notice any thoughts. What has shifted? How did sitting in silence compare to sitting with the tone of UNG?