I recently completed an XtendBarre OpenFit challenge that included Barre classes and sound meditation. I have done lots of meditation classes before but had only done sound meditation once before, and it had been after The Class by Taryn Toomey. Naturally, you could say I was a sound meditation beginner. I was a bit curious about what it would be like to do sound meditation at home, especially when I had done one with the instruments live before. However, I will say it did not disappoint. Sound meditation is probably my favorite kind of meditation now. I really struggle quieting my mind, but sound meditation allows me to focus and take in all the chimes and whistles. Plus, the vibrations from the instruments aid even more in relaxing the body and allowing my mind to only focus on the present. If you’re curious about trying sound meditation, you came to the right place. I created this beginner’s guide to sound meditation to include all the things I learned that made a difference during my practice.
Beginner’s Guide to Sound Mediation: Breaking it Down
First and foremost, let’s break down what sound meditation is. It uses sound as a tool to promote and support deep relaxation. During this practice, you’ll focus on the sounds of overtone-emitting instruments, like singing bowls, harps, chimes, and more. These instrument’s vibrations and frequencies tap into brain waves responsible for helping you feel relaxed and at ease.
Find a Comfortable Place Alone
Whether it’s sound meditation or any other form of meditation, it’s very important to practice this in a quiet place on your own. If your pets are around, they’re most likely to distract you and interrupt your meditation practice. I recommend finding a place at home where you can be on your own, quietly and with no distractions. Also, make sure the temperature is comfortable. I get cold very easily, especially when I’m not moving, so I have to make sure the room is not too cold or I’ll start focusing on that.
Wear Headphones
To get the full experience, I recommend wearing headphones. Given that the point of it is to embrace all sounds, you need to bring those as close to you as possible. I tried sound meditation with my phone speaker only and believe me, you will want to use headphones! It really helps quiet all other noises and focus on the sounds from the instruments. Plus, some of the noises include vibrations and they don’t fully transmit via anything other than headphones.
Get Comfortable
The last thing you want while meditating is to focus on how your back hurts because of how you’re sitting. There’s really great meditation cushions out there to help with proper posture and comfort. However, if you’re not interested in a meditation cushion, just make sure you find a comfortable place to sit or lay down. It could be a yoga mat, your bed, or carpet. Anything as long as you can sit or lay down for a few minutes without that being a distraction.
Add Essential Oils
When I’m meditating, I want the space to truly help me relax. For that reason, I like to have my essential oil diffuser on with a calming scent like lavender. If you’re looking for energy, orange is really helpful for me. Eucalyptus is wonderful when I’m feeling congested or simply want the room to feel (and smell) fresh.
Commit to It
As a beginner to sound meditation, you need to commit to it to succeed. After all, this is a new habit you’re forming. They say it takes 21 days to form a habit. Well, commit to 21 days of sound meditation. I know it sounds like a lot, but once you feel your tension release and your mind calm down, you’ll want more of it. The first few days you may be more distracted than usual, that’s okay, be patient. Soon enough you’ll quiet your mind and embrace all the sounds. Follow what the instructor says and try to release all tension and expectations.
There you have it. My beginner’s guide to sound meditation. Let me know in the comments below if you’ve ever tried sound meditation before and what that experience was like. Or, if you’re thinking about trying it and have questions, ask away. Happy meditating!