Create your own sound bath experience at home

There is increasing interest in the use of sound to reduce stress, aid sleep and create an overall sense of wellbeing.

An observational study in 2017 concluded that, following a sound bath meditation using Tibetan singing bowls, all 62 participants “reported significantly less tension, anger, fatigue, and depressed mood”.¹

It’s worth trying this out at home if you’re feeling a bit frazzled or just in need of some relaxation time! So why not find yourself a quiet, comfortable space and set up your own sound bath retreat experience.

1. Lay on the floor or somewhere else where you can extend out fully – make sure you are comfortable so add blankets underneath if the surface is hard (you can always lay on your bed but this might tempt you to fall asleep!
2. Place a rolled up towel or bolster under your knees if you find it better to have your knees bent
3. Place a blanket over your body if you think you will get cold – a blanket also helps with the body’s proprioception (knowing where it is in space) and may help you relax more
4. A small towel or blanket which is folded so that there is extra padding under your neck will help stimulate your vague nerve, which lowers your heart rate and blood pressure
5. An eye pillow will help eliminate light and aid relaxation – you can even add eye pillows to your palms if this helps make your hands feel more stable
6. Wear headphones if possible – if not try to play the sound bath using a stereo system or speakers

These YouTube sound baths with crystal singing bowls are beautiful and relaxing – the initial sounds are quite chime-like but they then become smoother and more layered.

https://youtu.be/Bw1a-pZ7Ua4 (YouTube – 14 minutes)

https://youtu.be/J_oUlbQpkBs (YouTube – 39 minutes)

This one uses more traditional Tibetan singing bowls alongside the crystal ones and it creates a different sound and experience.

https://youtu.be/rRL9HfbPh64 (YouTube – 36 minutes)

There are lots of different types of sound baths online – even sound bath symphony orchestras!

I hope you enjoy exploring them and creating your own sound baths at home!

Reference:

1. Goldsby TL, Goldsby ME, McWalters M and Mills PJ. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. J Evid Based Complementary Altern Med. 2017 Jul; 22(3): 401–406. https://journals.sagepub.com/doi/10.1177/2156587216668109