How Sound Baths Can Supercharge Your Meditation Practice

I believe that meditation, when done correctly clears our psyche and mind allowing the Divine to commune with us and enhances intuition. But if you’re anything like me, monkey-mind is real, and my To Do list can’t wait until I’m in meditation mode to remind me of what needs to be done.

I’ve found that sound bathing is an effective method of meditative practice that quiets and centers the mind. Focusing on the sound and my breath is just easier, so this has become my go-to meditation technique.

New Moon Ceremony Sound Bath Circle

When I am stressed or overcome with unchecked task boxes, a good ol’ sound bath clears me up quickly, allowing zen to flow.  I simply lay on the yoga mat, close my eyes and let my body relax to the sound of the instruments.  The process is akin to having a good massage or chiropractic alignment or if you can imagine that you’re an instrument receiving a good tuning. Time spent cleansing and rejuvenating my soul is always time well spent.

WHAT IS SOUND BATHING?

The human body has a meridian system of energy pathways, or chakras that run through it. Sound vibrations are able to purify and balance these chakras with just a few minutes of listening. It is a healing experience that uses gongs, singing bowls, and other instruments to create a musical, meditative environment. The vibrations flow through these energy pathways and frequencies of the sounds help to reduce stress, balance the body’s energy flow, and encourage a state of ease and well-being.

Make it stand out

Video graphics from UNAM sound experience 6/2023

ANCIENT PRACTICES

Sound baths have been used for many centuries in ancient rituals for healing the sick and aligning chakra energy in Himalayan regions, Tibet, Nepal and India along with other cultures.

Full moon ceremony with tarot and crystal quartz singing bowls

PHYSICAL BENEFITS

The health benefits of sound baths are many.  Vibrations of the instruments help to reduce stress and anxiety, while improving focus and promoting feelings of calmness. They can also help to reduce inflammation, stimulate the immune system, improve circulation, lower blood pressure, reduce anxiety, depression and insomnia.  It releases endorphins and reduces cortisol associated with stress. In addition, sound baths can bring about feelings of contentment and peace.

"If we accept that sound is vibration and we know that vibration touches every part of our physical being, then we understand that sound is heard not only through our ears but through every cell in our bodies."

Dr Mitchell Gaynor

SPIRITUAL BENEFITS

The spiritual benefits of sound baths are equally as impressive as they help to open up your energy pathways. This allows you to more fully tap into the healing power of the music – bringing more peace into your day-to-day life.  Sound baths can guide you towards greater spiritual awareness by opening the body’s chakras, allowing for a deeper connection to Spirit.

My beloved chime. There are several brands of this chime on the market tuned for water, air, fire or earth. Mine is tuned for water.

SOUND BATH INSTRUMENTS

You may need to exercise a bit of trial and error to find the appropriate type of sound bath to induce the effect that you are seeking.   For instance, I don’t particularly react well to the sound of crystal singing bowls, which leave me a bit irritable and anxious.  Gongs on the other hand induce a high level of creativity and clarity and on the opposite end of the spectrum, metal singing bowls are much more effective in my attempts to relax and release stress.

Eventually, musical therapists will compose prescriptions after the manner of a pharmacist...

-Dr. Ira Altschuler

Gongs and Crystal Quartz Singing Bowls

Gongs

A gong is a large circular disk shaped instrument that when struck with a mallet creates a crashing reverberating sound.  It stimulates the vagus nerve (a long nerve that starts at the cranium and connects to several organs). The gong seeks out stress and wrestles it to the ground.

Singing Bowls

A singing bowl is an instrument shaped like a bowl that when struck by a mallet or striker creates a long deep tone through vibration. There are several types including crystal quartz bowls and more traditionally used metal Himalayan or Tibetan singing bowls.   Bowls come in various sizes and are each are tuned to a particular note and are played with a mallet or striker.

Various Instruments / Voice

Vocal melodic singing, harps, tuning forks, drums, horn instruments and electronic recordings can all be used for effective meditations.

Chimes

Chimes are typically used along with other instruments in a sound bath.  There are new types of chimes that produce soothing and relaxing sounds that so eloquently compliment a healing session.

Binaural Beats

With headphones, listening to two tones, one in each ear, your brain processes a tone at the difference of the two frequencies. Lower frequencies promote positive relaxed states like deep sleep, healing, anti-aging, etc. As the frequency is increased, so is more activity and clarity like cognitive enhancement, memory and creativity, etc.

Rain Stick

A rain stick is a long tube traditionally made of a dried, hollowed cactus branch. It is threaded with cactus spines then filled with beans or rocks to mimic the sound of rain.  Also used in conjunction with other instruments.

"One good thing about music, when it hits you, you feel no pain.”  Bob Marley

SOME EXAMPLES OF SOUND BATH CEREMONIES

Don’t overthink this. Using sound to meditate can come in any form you deem appropriate and for any occasion.  Look for local groups and rituals you can join or you can go it alone by using any combination of meditative tools to craft your experience.  Here are some examples:

Full and New Moon Ceremonies

Can incorporate releasing, attracting or setting intentions at the full or new moon and may involve each participant pulling a tarot card or two.  After some journaling, group support and discussions, the group lies down with blankets and is bathed in sound of with singing bowls, chimes and rain sticks.

New Moon Ceremony with Sound Massage

Sound Massage Therapy

Singing bowls are applied to the body during a portion of the ceremony. The participant lies down while a bowl is placed upon his or her chest and carefully struck. The vibration intensifies the effects of the sound. In an even more intense method, the participant stands inside of a large singing bowl as it is struck.  The vibration reverberates throughout the entire body as it soothes, tingles and clears out the gunk.

Sound Art Meditation

Artist-guided meditation complete with audio equipment.  A particular sound artist is featured using pre-recorded or live music, breath, voice or even high frequency plant sounds.

Meditatio Sonus session at Chapultepec Park. A different sound artist was featured each week for a free sound bath on Sundays.

Gong/Yoga/Reiki Session

Sound therapy of gongs, singing bowls and chimes combined with Yin Yoga and targeted Reiki healing.

Kundalini Yoga

Yoga session with deep breathing techniques, chanting and singing. As the session comes to an end, practitioners are relaxed and lying down for an extended gonging session.

Gong, Yin Yoga, Reiki Session

Grab Headphones

Find a binaural beats session, a yoga music playlist or some electronic slow vibe music that resonates with you.  Plug in a pair of headphones, sit or lie in a comfortable position, practice controlled and deep breathing. Enjoy…

Go All Out

Purchase a quality set of singing bowls to play for your own tailored experience. It’s worth the time and effort to do lots of research prior to purchasing.  If you’re out shopping and hear a bowl that speaks to your soul, grab it - no questions (except the price, of course).

2 Singing bowls that I’ve purchased so far. They are very well made, have an amazing tone that sings forever. Still learning to play them properly.

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.”

- Nikola Tesla

This is a fantastic way to de-stress. You can approach it with a specific intention or just be open and see what comes.  There is no right or wrong way to have a sound bath and they are accessible to everyone, no training, no prerequisite required. They help us lead healthier, more balanced lives, which makes them a perfect tool for practicing self-care.