Tibetan Bowl Meditation Guide

Tibetan singing bowls are believed to promote relaxation, relieve stress, and produce healing effects. They are said to aid meditation, reduce pain, and balance your chakras. The bowls are typically crafted from a bronze alloy made up of seven different metals, including copper, iron, gold, silver, zinc, nickel, and tin. They are played by tapping or rubbing the rim with a mallet, which produces a rich, deep tone. The sound of the bowls is said to induce a meditative state, helping to clear the mind and relax the body.

How to play a Tibetan bowl

Playing a Tibetan singing bowl for the first time can be challenging, but with a little practice, it can be easy, fun and rewarding. There are two main ways to play a singing bowl: striking and rubbing.

Striking the Bowl

Striking is the easiest way to play a singing bowl and is suitable for all ages. Hold the bowl in the palm of your non-dominant hand and the mallet in your dominant hand. Hold the mallet like a baton and lightly strike the bowl with the padded side of the mallet on the bowl’s mid-exterior wall. This will produce a pleasant, rich tone.

It is recommended to strike the bowl once and let the sound and vibrations fully dissipate before striking again. This method can be challenging, and you may need to practice a few times before mastering it.

Rubbing the Bowl

Begin in a relaxed seated position with a straight spine while maintaining a natural breath. Hold the bowl in the palm of your non-dominant hand and the mallet in your dominant hand. Grip the mallet in the centre with your forefinger and thumb like a pen, with the padded end of the mallet gently resting in the web between your thumb and forefinger.

Lightly strike the bowl on the mid-exterior wall to warm it up, and before the vibrations dissipate, immediately position the mallet vertically near the rim of the bowl and begin circling the rim in a clockwise motion. It is important to start circling as soon as you make contact with the rim to start the singing. Circle the bowl at least five times using a full-arm movement until you hear the female overtone build. As the overtone builds, you can slow down and make firmer contact between the mallet and rim.

Tips for Playing a Tibetan Bowl

• Adding a small amount of water to the bowl produces a special sound reminiscent of dolphins singing. Play the bowl using the rimming method, then move the mallet away and tilt the bowl so the water moves towards the rim until it begins to swirl.
• You can also circle the bowl with the padded side of the mallet for a bass tone.
• The most difficult technique to master is playing the rim with a stick or wand. Hold the stick like a pen, with your thumb on one side and propped between your next two strongest fingers. Position the stick perpendicular to the plane of the bowl and tilt towards the inside of the bowl. Always direct the force of your hand towards the centre of the bowl to maintain constant contact and a smooth sound.
• When holding your singing bowl, perch it on your fingertips to minimise contact and give you better control. This is especially important with smaller bowls.
• Carpets, especially thin dense ones, are a good surface for playing singing bowls as they insulate and provide good friction to keep bowls in place while minimising sound dampening.
• The more you play a singing bowl, the more it will grow on you, and you will come into deeper resonance with it.

The benefits of Tibetan bowl meditation

Tibetan singing bowls are a type of bowl that vibrates and produces a rich, deep tone when played. They have been used by Buddhist monks for thousands of years in meditation practices. The use of Tibetan singing bowls in meditation has several benefits, including promoting relaxation, relieving stress, and offering powerful healing properties.

Enhancing Relaxation and Reducing Stress

The deep, resonant sounds produced by Tibetan singing bowls can help induce a state of deep relaxation. The vibrations and sounds created by the bowls are believed to impact brain waves, leading to a sense of calm and reduced anxiety. This can be especially beneficial for those seeking to improve their sleep, as lower stress and anxiety levels are often associated with better sleep quality.

Improving Mental Health and Wellbeing

Tibetan singing bowl meditation has been linked to improvements in mood and reductions in symptoms of depression. The soothing sounds and vibrations can help enhance positive emotions and reduce negative ones, promoting a sense of peace and emotional balance.

Supporting Physical Health

In addition to mental health benefits, Tibetan singing bowl meditation has also been associated with positive physical health outcomes. Some research suggests that it may help lower blood pressure and reduce heart rate, contributing to improved cardiovascular health. Additionally, there are claims that the vibrations from the bowls can stimulate the immune system, potentially boosting overall physical wellbeing.

Enhancing Spiritual Experiences

For those seeking spiritual growth or exploration, Tibetan singing bowl meditation can be a powerful tool. The unique sounds and vibrations can help create a sense of connection to something greater than oneself, allowing individuals to tap into their subconscious and explore their spiritual side.

Combining with Other Practices

Tibetan singing bowls can be effectively combined with other healing and meditative practices, such as deep breathing exercises and guided meditations. This versatility enhances their value as a complementary therapy, allowing practitioners to incorporate them into various wellness routines.

The history of Tibetan bowls

The history of Tibetan singing bowls is shrouded in mystery. While there is evidence to suggest that they may have originated in China around the 16th century BCE, the exact origins of these bowls are unclear and debated. Some believe that they were created by pre-Buddhist cultures as early as 3,000 years ago, while others claim that they were introduced to the Western world by jet-age travellers in the 1950s.

Tibetan singing bowls, also known as Himalayan bowls or singing bells, are believed to have been brought to the West from the lofty and magical homeland of Tibet, across the Himalayas, through valleys, and along ancient trade routes. However, due to the communist Chinese military occupation of Tibet in the 1950s and the destruction of its monasteries, the esoteric knowledge of these bowls has largely been lost.

According to some sources, Tibetan singing bowls were originally used as begging bowls by monks and disciples of the Buddha. It is said that the sound of the bowls offered teachings and induced peaceful states in those who listened. The bowls are also believed to have healing properties and the ability to induce relaxation, reduce stress and anxiety, improve sleep, lower blood pressure, and relieve pain.

Today, Tibetan singing bowls are used worldwide for sound baths, yoga, meditation, and spiritual healing. They are valued for their serene resonance and ability to create a calming ambience. The bowls are usually handcrafted and made of an alloy of various metals, including gold, silver, mercury, copper, iron, and lead. Each bowl produces a unique, resonant tone that is determined by its history, shape, size, weight, and dimension.

How to use Tibetan bowls for chakra healing

Tibetan singing bowls are a great tool for meditation and have been used in Buddhist traditions for hundreds of years. They are said to promote relaxation and offer powerful healing properties, including stress relief. The bowls vibrate and produce a deep tone when played, and it is these vibrations that are said to balance and unblock the seven primary chakras, or energy centres, located along the spine.

The different kinds of chakras

The seven primary chakras are ordered by colour and are associated with specific elements, symbols, gemstones and musical notes. The root chakra, for example, is located at the base of the spine and is associated with emotional and mental stability. When this chakra is blocked, you may feel afraid, anxious or fatigued. The sacral chakra, or sexual chakra, is located in the middle of the abdomen and is related to your sexuality, relationships and creativity. When this chakra is out of balance, you may experience boredom, frustration or a lack of passion.

To begin, create a quiet, relaxed environment using candles, calming scents and soft lighting. You may also wish to incorporate gemstones, particularly those associated with each chakra. Sit or lie down, ensuring your spine is straight. Start by taking deep breaths and clearing your mind.

Once you are fully relaxed, focus on the location of the first chakra, the root chakra, and observe the energy in this area. Is it flowing? Is it moving? Once you feel you have an understanding of the state of this chakra, move on to the next one and repeat this process, working your way up to the crown chakra.

After this meditation, you may discover that one or more of your chakras are misaligned. You are now ready to begin balancing your chakras with a singing bowl. To play the bowl, either strike it with a mallet three times or rub the mallet around the rim to create a resonance. Then, focus on the specific chakra that needs healing and visualise it filling with light or love. Imagine the energy centre warming up and the vibrations aligning along your spine. Take as much time as you need and then move on to the next chakra.

Other ways to use Tibetan bowls for chakra healing

There are other methods of playing your singing bowl or meditating that might work better for you. Some practices recommend placing your singing bowl on your body near the location of the chakra and playing it there. The vibrations shared between the skin and the bowl can be very healing, although it is important to be aware of the dangers of singing bowls before doing this. Regular chakra cleansing sessions with your singing bowl can be done daily if you wish.

Remember, there is no wrong way to do this type of healing – as long as you are intentional and open to healing, you are doing it right.

How to incorporate Tibetan bowls into yoga

The soothing and healing sounds of Tibetan singing bowls can be a great addition to your yoga practice. Here are some ways to incorporate them:

During Savasana:

The calming sounds of Tibetan singing bowls can be the perfect accompaniment to the final relaxation pose in yoga, Savasana. The deep, resonant tones of the bowls can help create a meditative ambiance, soothing your mind and body as you lie still.

As an Introduction:

Before beginning your yoga practice, you can use Tibetan singing bowls to set an intention for your session. This can help you transition from your daily life to a more mindful and relaxed state, enhancing your overall yoga experience.

Enhancing Yoga Therapy:

Yoga therapists can incorporate Tibetan singing bowls into their sessions to amplify the healing effects. The bowls' vibrations and sounds are believed to promote relaxation, reduce stress, and improve mental clarity, making them a valuable tool for yoga therapy aimed at emotional balance and stress relief.

Sound Baths:

Consider attending or creating sound baths, which are meditative experiences where Tibetan singing bowls are used to create healing sound vibrations. These sound baths can be a powerful way to combine yoga and meditation, allowing you to move through various poses while being immersed in the soothing sounds and vibrations of the bowls.

Daily Integration:

Incorporating Tibetan singing bowls into your daily routine, whether in the morning or evening, can improve your mental and physical health. Their soothing sounds can provide a moment of calm and help you connect with your inner self, making them a valuable tool for yoga practitioners seeking a deeper mind-body connection.

Remember, when using Tibetan singing bowls, you can gently tap or swirl the mallet around the rim to create a singing sound. The vibrations and sounds produced are an essential part of the experience, helping to ground you in the present moment.

Frequently asked questions