This Sound Bath Meditation Will Give You the Zen Midday Break You Deserve

October 7, 2019

With everything going on in the world right now, a little bit of relaxation is exactly what we all need. But tuning into your mood and finding inner peace is easier said than done. New York City yoga instructor Phyllicia Bonanno is here to help you find your mindful moments through sound bath meditation, which she takes health though every step of the way in her Fit Friday Live session.

What exactly is a sound bath? It’s a form of meditation that allows you to “bathe” in the relaxing sound vibrations created by the instrument, Bonanno explains. She uses singing bowls made of different crystals, each of which emits a distinctive bell sound when played. The focus is on using sound to drown out distractions and help deepen meditation. Sound bathing is especially beneficial for those new to meditation and those who struggle to stay focused, she says.

To begin, find a comfortable space to sit or lie down, like your couch or bed. Close your eyes and focus on your breath.

In her demonstration, Bonanno leads us through guided breathing, focusing on slow, deep inhalations and exhalations. She recommends placing one hand on your chest and the other on your abdomen to help stabilize your breathing. Focus on how your body feels as you breathe, allowing yourself to sink into the surface of your rest and surrender to the peace of the present moment.

Throughout the meditation, Bonanno encourages you to let go of any negative thoughts or feelings that are preventing you from reaching a deeper state of mind. Whether it’s a tense relationship moment or a painful memory, Bonanno says that positively envisioning letting it go is part of the meditation process.

As you continue to breathe deeply and steadily, imagine yourself letting go of the negativity and embracing love and kindness. Bonanno suggests this is to go deeper into meditation and feel the full benefits of a sound bath.

When you reach the end of the meditation, place both of your hands on your chest and take a few deep breaths.Bonanno encourages you to repeat the phrase, “I surrender to my true self” three times while continuing to place your hands in front of your chest. Complete the meditation by holding yourself with both hands and bringing your hands to the center of your heart.

While this meditation is a quick way to squeeze a moment of peace out of a busy day, Bonanno says the duration and frequency of the meditation practice can be whatever you want it to be. Just find a quiet space and allow yourself to surrender.